This week Sue and Meagan talk about common postural distortion patterns, muscle imbalances, the injuries they cause, and how to correct and prevent them. 

Common postural distortion patterns & muscle imbalances

Pronation distortion syndrome: When leg is flexed (in running & squatting), feet pronate (flatten), feet turn outward, knees cave in

Possible injuries: plantar fasciitis, shin splints, patellar tendonitis, and low back pain

Probable overactive (tight) muscles: calves (gastroc, soleus, peroneals), adductors (inner thigh that pulls the knee inward), IT band, and quads —> all of these muscles need to be stretched/lengthened

Probable underactive/weak muscles: anterior tibialis (front of shin), posterior tibialis, and glutes —> these muscles need to be strengthened

Lower crossed syndrome: anterior pelvic tilt (pelvis is tilted toward front with lower back arched and decreased hip extension)

Possible injuries: hamstring strain, pain in the front of the knee, low back pain

Probable overactive (tight) muscles: calves (gastroc, soleus), hip flexors, quads, adductors, latissimus dorsi, erector spinae —> these muscles need to be stretched/lengthened

Probable underactive/weak muscles: anterior tibialis, posterior tibialis, glutes, transversus abdominis, internal obliques —> these muscles need to be strengthened

Upper crossed syndrome: rounded shoulders, head protrudes forward (instead of being in vertical alignment with shoulders, hips, and ankles)

Possible injuries: headaches, biceps tendonitis, rotator cuff impingement, thoracic outlet syndrome

Probable overactive/tight muscles: upper trapezius, levator scapulae, sternocleidomastoid, scalenes, latissimus dorsi, teres major, subscapularis, pectoralis major/minor —> these muscles need to be stretched/lengthened

Probable underactive/weak muscles: cervical flexors, serratus anterior, rhomboids, mid-trapezius, lower trapezius, trees minor, infraspinatus —> these muscles need to be strengthened

Resources:

Understanding Common Postural Distortion Patterns - descriptions & exercises

ExRx.net - List of muscles and exercises for each

Calf Pinning with Foam Roller (video)

Myrtl Routine

Erector Spinae stretch

Thoracic Outlet Syndrome

r/flexibility - Beginner’s stretching routine

Becoming a Supple Leopard