The psoas muscle is our main hip flexor and is responsible for bringing the knee forward and up during a running (or walking) stride.  The psoas attaches to the front side of the lumbar spine, deep within the abdomen, and runs across the front of the hip joint, also attaching to the top of the femur. 

Many runners experience injuries to the lower body, often due to overuse.  These injuries are frequently attributed to muscular weakness or dysfunction of the gluteus muscles (buttocks).  In many cases, however, the psoas muscle is the root cause of the problem and the glutes are a symptom.  Without addressing the original cause of the injury, the runner will continue to experience pain and/or weakness. 

So how are these muscles related?  The psoas and glutes are opposing muscles; that is, their functions are opposite.  The psoas flexes the hip and brings the knee forward, while the glutes are responsible for extending the hip and bringing the leg backward.  In this way, the psoas and glutes act to stabilize the sacroiliac and hip joints.  Muscular stability of the pelvis is primarily maintained by the psoas, gluteus maximus (buttocks), and gluteus medius (on the upper outside of the hip), and problems arise when these relationships are not balanced.  Muscular stability is crucially important when preventing and managing injuries.  There are three areas that comprise “pillar stability” (Verstegen and Williams, 2005): pelvis, spine, and the shoulder girdle.  It is these areas from which all movement is produced and controlled.

As we sit at our desk, in our cars, and on our computers, the psoas muscle becomes excessively tightened and shortened.  As described by Dr. Vladimir Janda, a neurologist and physiatrist renowned for his anatomical research, the excessively tight psoas not only restricts movement of the hip, but also lengthens and inhibits the glutes via reciprocal inhibition, a neurological mechanism. This mechanism, first reported in 1907 by Charles Scott Sherrington, is quite simple: when one muscle contracts, its opposing muscle must relax.  So, when the psoas contracts or is excessively tight and shortened, the gluteus maximus (the opposing muscle) is neurologically forced to weaken by this inhibitory reflex.  And voila!  A pelvic muscular instability develops!

The weakened glutes then do not provide the necessary stability and control of the pelvis and leg, thereby overloading the smaller muscles of the lower body.  Working beyond their capabilities, these smaller muscles can become injured and the overtaxed muscles tighten as a protective effect due to the overloading.  These compensations often rear their ugly heads as injuries in hamstrings, quadriceps, piriformis muscles, calves, and lower backs.  This is evidenced in most runners by the excessive tightness, restricted range of motion, and excessive tenderness to pressure.

What to do, what to do?  Keeping the psoas lengthened is crucial- and this is not an easy task in our sitting-dominant society.  Avoid prolonged sitting and take frequent walk/stretching breaks while at work.  Stretch out your psoas muscle via a lunge stretch, whereby you focus on opening up the front of your hip.  Yoga is also a great way for runners to cross-train, improve flexibility, and strengthen pelvic stability.  For many runners, stretching is not enough and manual therapy is also indicated- Active Release Techniques (ART®) or deep-tissue massage can help to keep the psoas loosened.  Strengthening of the glute muscles is also significant, and this can be achieved via exercises that engage in the correct sequence and movement patterns of glute firing, such as glute kickbacks and single-leg extensions.  Lateral movement exercises (side to side) can be incorporated to maximize recovery and optimize function by assisting the glutes in their hip stability role.
In summary, by avoiding psoas tightness, the glutes are able to function properly, thereby preventing overload on the smaller muscles of the lower extremity and decreasing the risk of injury!

Now go stretch your PSOAS!

About the Authors:
Dr. Ashley Worobec and Dr. Joanna Schultz practice at Active Sport & Health Centre.  They are both runners who regularly stretch out their psoas muscles!  You can learn more at www.activesportandhealth.com.

Dr. Ashley Worobec, BSc, CSCS, Clinic Director, Doctor of Chiropractic, ART® Practitioner and Medical Acupuncturist

Ashley received her Bachelor of Science degree at the University of Calgary, where she competed for both the U of C Dinos track & field and cross-country teams. While attaining her Doctor of Chiropractic degree at the Canadian Memorial Chiropractic College in Toronto, Ashley remained actively involved in sport, competing in several marathons and half marathons, including the 2003 Boston marathon, and teaching the marathon clinic.  She has worked with athletes at many events, including football team, Canadian Men’s Amateur Golf Championship, the 2006 Florida Ironman triathlon and the Hamilton Lady Avalanche soccer team.

Dr Joanna Schultz, Honours BPhed, BSc, Doctor of Chiropractic, CCSP, and DICCP

Joanna’s ten+ years of experience have allowed her to gain a vast knowledge in gait training and sports injuries. During her practice time in the U.S., Dr. Joanna gained experience working with near infrared light therapy; a modality used to reduce pain, promote tissue recovery, increase circulation, and speed healing and recovery time.  Joanna specializes in both sports injuries and pediatrics, and has completed over 5 years of post-graduate educational training in these areas in the U.S.  She has worked with professional figure skaters, LPGA players, professional cyclists, Ironman competitors, Illinois fire departments, local run clubs, and amateur athletes.  Her specialty lies in helping to return triathletes and marathoners to their endurance events quickly.

The body can only absorb between 250-350 calories per hour even though you’re burning upwards of 600 calories per hour. The goal of during-race nutrition is not to replace all the calories being burned, but rather to maintain blood glucose levels and provide a source of carbohydrate to working muscle after stores are depleted. Thus, getting all your nutrition from a drink is very possible and is an option for athletes who want a no fuss approach or have had GI issues with consuming solid foods.

Typically, when you are exercising with greater intensity, your body cannot handle solid food that well because blood flow is directed to your muscles instead of your gut. That is why simple and easy-to-digest foods (gels, drinks, sport “candy”) are helpful. In addition, some foods are difficult to chew and consume while doing an activity where you need to focus on staying upright.

I would consider the all liquid approach for athletes who are trying to achieve a time goal at the 70.3 or IM distance or if someone has had difficult eating solids in the past. For example, an athlete looking to beat the 11 or 12 hour time goal in an IM race. It’s not the only way to go of course as most athletes can train themselves to be able to consume foods, even during race conditions with practice.

Keep in mind that “flavour burn-out” is common and you may want to have some back-up products and solid foods just in case you can’t stomach another bottle of your chosen drink.

As always, one product does not suit all and it’s important to try out different options in training sessions and race simulations.

Alexis Williams is a Registered Dietitian and Personal Trainer in Burlington Ontario. She is an avid triathlete and will race Ironman Louisville later this year. Visit her website www.transitionhealth.ca for more information or to contact Alexis for nutrition coaching services.

This Wedgie is winning awards.

Tom Schopf of Stoney Creek has developed an aerodynamic water bottle and tool kit for cyclists and triathletes made of composite carbon.

He said the questions came so fast during his pitch last month that he didn’t have time to be nervous in front of the Dragons.

He initially thought he would pitch for $50,000 but tripled that in exchange for a 30 percent stake.

“If I’m just asking for $50,000, I can get that from a commercial lender without giving up any equity. Go big or go home was my philosophy.”

He made his pitch with co-presenter Eileen McMahon, dressed in triathlete gear with a bike between them. He says the questions aimed at him have given him lots of ideas about moving forward.

The Wedgie, so named because it wedgies in the frame of a bike, recently won an entrepreneurial contest called The Coliseum, hosted by the Strategic Leadership Forum.

Schopf’s invention came out of a friendly rivalry with local triathlete Mark Collis.

Schopf says he can’t outrun Collis, so he figured he’d better find a way to bike faster.

May 12, 2009, Toronto, ON — The COLISEUM, a unique business event that gives entrepreneurs the chance to pitch business ideas to a panel of Canadian Executives, announced the winner of this year’s event; Tom Schopf, inventor of “The Wedgie”.

The Wedgie offers a competitive advantage for serious triathletes with an aerodynamic water bottle and tool kit holder which can decrease drag and increase speed.

The creator Tom Schopf battled it out with other entrepreneurs to be declared the winner by the esteemed panel of judges including: Cora Tsouflidou, Founder of Chez Cora, Ajay Virmani, President & CEO of Cargojet and Michael Medline, Chief Corporate Officer and President, Diversified Businesses, Canadian Tire Corporation. Dianne Buckner, host of CBC’s Dragons’ Den and the new Fortune Hunters was the COLISEUM’s keynote speaker and hosted the event.

The COLISEUM is a platform on which new ideas and business models can be explored, challenged and tested by business professionals. It is a fast-paced and engaging event where feedback is instant from some of the best minds in Canadian business. It is uniquely interactive in that it engages the audience to question, probe and ultimately vote for the winner.

From vision through planning and execution, Anela Nikic, Director Yield Management and Strategy at Canadian Pacific and Anu Parmar, President of SCA Strategies made The COLISEUM a reality as Co-Chairs of the event. The COLISEUM was sponsored and hosted by The Strategic Leadership Forum’s Marketing Council.

About Strategic Leadership Forum
The Strategic Leadership Forum (SLF) is a professional association in Canada focusing on business strategy and leadership in way that is compelling, timely and relevant. It is the largest organization of its kind in North America. For more information visit www.slftoronto.com