Why Athletes Need to Optimize Posture

When running down a checklist of things you need to excel at in order to be the best in your chosen athletics, posture likely isn't topping the list for most. In reality, however, it should arguably be close to, if not first on the list of things you consider before acting.

Whether you are training to be a power lifter, practicing a martial art, or even just having fun at a batting cage, your posture during these activities should be considered. It can be the key difference between feeling amazing when you leave or in pain due to an injury. It may not be the first precaution that comes to mind, but posture can affect multiple aspects of your athletic ability. Everything from your balance, to your strength, to even flexibility and stamina can be affected by poor posture. Per Dr Gidda at Upright Posture, "It limits joint mobility and muscle efficiency, leading to decreased performance and increased injury risk." "Sports requiring explosive power, endurance, or agility, such as running, weightlifting, and swimming, are most impacted." But what are ways to know that posture is the cause?

One of the first places to examine is the core. Your hip and core muscles can be a leading cause of poor alignment, leading to bad posture. Per Ascent Health & Sport Therapy, "tight hips limit extension, which can impact activities such as: running, jumping, and lifting." The lack of mobility and strength in this area will often force other body parts to compensate. One example of this is when you develop lower back discomfort because your quads are tight, which then forces for hip flexors into action to compensate, which then results in tension on the back.

So how do you know if posture is part of the problem. Upright Posture states "If you experience frequent injuries, stiffness, or movement limitations, posture may be a factor." "Sports requiring explosive power, endurance, or agility, such as running, weightlifting, and swimming, are most impacted." Whether its performing squats in the gym with poor form, or just slouching while you sit at your desk for your 8-5 job, these things can lead to bad posture as it throws off your alignment. But how can you remedy it?

Once you have recognized that your posture needs work, the first thing to do is to break the habits that lead to this. If you spend most of your days seated, make it a necessity to get up and move around; it's important to keep the legs fluid. Training your core muscles will also help with improving your alignment. Focus on things like bridge exercises and abdominal strengthening. You will also want to go through proper motion exercises specific to your chosen athletics. For example, if you play soccer, you want to ensure you have proper posture and form anytime you go to turn fast, take off while sprinting, and kicking the ball itself. When you're doing quick changes of pace, you put a large amount of pressure on your legs, knees and hips, so you need to make sure you're going through the motions properly.

If self-care doesn't seem to be improving the issue, you may want to see a professional. Ascent Health & Sport Therapy states "If you’re dealing with recurring tightness, nagging injuries, or performance plateaus, it’s usually not random. Over time, these changes alter how your body moves under load." "It’s important when seeking an assessment from a professional (chiropractor or physiotherapist), that your treatment and rehabilitation is specific to your lifestyle and sport." Seeing someone like a chiropractor can be helpful in not only fixing your alignment, but in helping make sure you can maintain it and avoid future pain.