Pelvic obliquity: With targeted Training Affected appeal to remain free
Around two-thirds of all German citizens have a pelvic tilt. How this arises, how you can recognise them and correct them if necessary, says an orthopedic surgeon.
Experts believe that in this country, over 50 million people have a mild or severe pelvic tilt. Many of them remember nothing about it. Because a pelvic tilt is not always a source of problems. Sometimes he also raises complaints that hardly anyone directly related to it. This can be a pain General back, head and neck, but also pain in the area of the shoulders and the knees and ankles.
Debt long legs are different
Most common cause of a pelvic tilt, a leg length difference. This is about two-thirds of all people in the world at one centimeter and more. The result is that The pelvis is tilted from its normal Position. This can lead, in addition to the above-mentioned complaints, and also to permanent restrictions in movement, posture or muscle wasting. Often a scoliosis is spinal curvature, called a result of the difference in leg length, respectively, of the resulting Pelvic tilt – not Vice versa, as often in the media.
Contrary to many assumptions, men are affected twice as often from the so-called “Actual leg length difference” as women. A distinction is made this way, from the “Functional leg length difference”. In the development of a muscular imbalance or osteoarthritis (e.g., knee, and ankle) to play a role. Other triggers can include injury or surgery, for example after femoral neck or pelvic ring fractures.
How can I tell if my pelvis is wrong?
The easiest way is through the viewing of the back. Wrinkles are the skin and the skin dimple above the sacrum formed symmetrically? The iliac crests are closed, Stand on a height? The orthopedist recognizes the best-already with a view to the muscles. The layman can check it out in a dressing room with a mirror that shows the back view.
About the expert
Martin Rinio is a senior orthopaedic surgeon and specialist in trauma surgery of the joint-clinic Gundelfingen. His treatment focus is on the hip joint, and endoprostheses.
Deposits and physiotherapy back, the pelvic tilt just
Real differences in leg length can orthopedics is technically balanced. The difference is not more than an inch, so made insoles are individually helpful. Its seat and effect should be checked regularly so that any adjustments can be made. If there is a difference of up to three centimeters have proven increased Shoe soles. The leg length difference is even greater, only to be corrected by the end of the operations, such as a leg extension (callus distraction).
Functional leg length differences are preferably by physiotherapy as the treatment of the shortened muscle groups in the thigh or hip area. It is also useful elimination of the blockages through osteopathy or chiropractic therapy is appropriate. The physiotherapist has determined the exact cause, so stretching exercises are in the case of a functional leg length shortening is useful. In the case of a real difference in leg length Stretching, however, brings nothing.
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These three stretching exercises should be aware of the Affected
Not only orthopedists and physiotherapists, are required in the case of a pelvic obliquity. Also, the patient can achieve quite a lot – for example, by the following Exercises:
Hip flexor stretch: In the one-leg stand the leg in the bent knee and on the same page – the foot in the palm of your Hand. The pelvis repeatedly to the front of the charm to slide until the Stretch is felt. Stretching should be kept short.
Internal hip flexor muscles (Iliospoas) stretch: First kneeling, and the Knee a leg up, so that the upper and lower leg are at a 90°angle. The back remains straight. Then – still, back straight, the body center slightly lean forward and stretch short.
The inner side of the thigh (adductors) stretch: stand with feet hip width apart together with knees slightly bent. With one foot a large step to the side. One leg remains flexed, the other is straight. With the bent leg always go deeper, and the strain on the thighs to feel inside. With the hands on the thigh of bent leg for support. 10 to 20 seconds and hold the maximum stretch, then switch sides.
So you can avoid sitting correctly, your back and abdominal training
Especially people mostly a sedentary activity, should pay attention to a healthy sitting position and good posture of the spine. Well regular strengthening also exercises the vertebral column and the abdominal muscles. Runners would do well to ensure, through regular stretching exercises to ensure that there is no shortening of the adductors or hip flexors (Ileopsoas).