Lordosis And Knee Lift.

I have lordosis to a degree higher than most people, anterior pelvic tilt. It has been said that people with this condition should not try to raise there knees when sprinting. Does that put extra stress on the low back, does it get more pulled inward (??).
Also, should I do any strengthening exercises on the hip flexor muscles? :confused: Many websites/journals are recomending minimmal hip flexor involvement in core training so that the hip flexors don’t become tight and don’t pull at the spine. But aren’t the hip flexors extreemely important in sprinting? I thought the strength of the hip flexors may contribute to the forward drive of the swing leg. Also the upper thigh developement of most sprinters is impressive. Certainly, I will do more hip flexion stretching work.

Also, in Speedtrap, Charlie mentions that Ben has the classic sprinters “swayback” (which I believe is another term for Lordosis). Now I’m a tad confused becuase Ben certainly did not have tight hip flexors which is a classic trait of Lordosis, (besides I thought lordosis was generally considered a bad thing by most physio’s etc), or Ben had a differant type of Lordosis, or as per usuall Charlie found ways to strengthen the weaknesses (if there was one), and exploit the strengths. Ofcourse Ben had a thorough and consistant callasthenics program, lots of massage and flexability work, so I guess posture was never going to be a problem.

As with all things, there is a balance between strength, balance, and flexibility. Are you not going to bench press because you may make your chest and shoulder muscles tight? No, you just try to maintain structural balance by stretching the chest/shoulders and strength training your back. I’ve heard a lot of people say to create a posterior tilt or stress an anterior tilt. The bottom line is too much of one will have a negative effect on the other. Balance the training elements and all will end well. If your hip flexors are tight, you had better damn well stretch them.

Pierrejean mentioned something previously about Christine Arrons former coach working hard to correct her lordosis, perhaps he knows of the methods used.

Over to you Pierrejean…

Thanks guys.

Her former coach Piasenta used exercises practiced by top-level gymnasts, however i don’t know which specific movements Christine did. That this patient work started at the end of 1993 and it was more or less fixed from 1997. It’s worth to note that Christine only ran long sprints after 93 (less stressful), coming back to 100m in 97. That was the necessary time and sacrifices in order to learn pelvis mobilisation/stabilisation, modify her natural static position, and gradually switch from backward cycle (responsible of her constant hamstring injuries according to Piasenta) to forward stride cycle. In 97 for her first 100m race in 4 years she did 11.03 (previous PB 11.51)…

Lordosis usually concerns women but individual diagnosis should be made in any case, personal modifications should be made instead of copying champions’ technique.

Thankyou, though I don’t think it’ll take me as long as that to fix the problem. :slight_smile: It was nice to read some actuall statistical improvement and has made me believe once again, that my greatest chances are from mechanical and postural focuses in training, rather than raw hypertrophy/power etc. :slight_smile:
When you say forward stride cycle I assume you mean sensing and drilling front mechanics or just having the torso stability to utilize front mechanics/efficiantly which usually means better forward drive and lift of the knee, with more erect posture etc…?

Both ! Christine, in spite of having a very efficient forward drive from 97 didn’t lifted knees very high if you study carefully, at least during speed maintenance phase. If you look the whole race, the knee lift decrease very gradually from the start to finish, that’s not a hip weakness, more a result of applied force on ground and stride length increase until finish line (usually stride lentgh stabilise from 60m). All this to illustrate that pelvis anterversion stabilisation doesn’t lead to higher knee lift, however if you try to lift knee with hip retroversion, you fell feel hamstring stretching very hard (leading to injuries).

Goose,everyone else,

We’re talking about the same thing on this thread too…


One athlete that confirmed my theory of lordosis and knee lift was Tony Dees, 1992 silver medalist in the high hurldes. His therapist helped correct his structure and his top speed improved greatly and his hamstrings were no longer an issue. He then went his fastest time at indoors at an age of 37 and was leading Olympic Trials in 2000 till he misjudged a hurdle (Wilbur Ross was right—you must prepare for hurdle 7-8-9-10!)

Looking at Ben’s full extension two things come to mind.

Therapy- Waldemar

Load- A guy like charlie monitoring movement qualities. Too much eccentric loading on the quad will tighten everything up and the psoas will tighten up causing more lordosis. It takes about 3-12 months to correct (faster means more therapy budget) and your program must reflect this.

A coaches eye will dictate volume…not some sheet of paper or online workout template. Monitoring tonus is the work of a coach as well as a therapist.

One athlete that I work with 6 days a week for two hours (over the summer it’s 5-8 hours including video work) has been lazy about the microstretching and has some issues with anterior tilt. I have added more movements in the feeder workouts such as medball snatches, behind the back throws, dumbbell snatches, to open his hips up. I have seen better ROM but he will need to get some ART and soft tissue work.

i have anterior plevic tilt, should i i just train normally, or fix something? because i have hard time getting knee lift my coach tells me. Well i can lift the knees just not correctly when im sprinting.

if you haven’t already you must strecth your HF’s, tight up your core and strengthn your lumbar area