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Is Running Bad For Scoliosis (Expert's Insight)
Running is the ideal exercise to stay fit but is running bad for scoliosis? Not necessarily. In this post, I’ll show you how a physiotherapist can save you from the risk of injury while you do physical activities or run with a curved spine.
If you’re a regular runner with scoliosis, you should focus on your physique and back muscles. A physical therapist can recommend exercises and analyze your walking to prevent injuries and improve your running experience.
Today, about 27% of runners suffer from idiopathic scoliosis. The treatment for scoliosis depends on how yanked-up the spine is, and the severity depends on the curvature (doctors monitor at 24°), if it’s worse, you might have to wear a brace. Let’s dive into it for a better understanding!
What is Scoliosis?
Scoliosis is a medical condition that can yank your spine to the side. For runners in a rush, this means dealing with pain, reduced lung capacity, and beat-up performance.
Running strengthens core muscles around the spine, making jogging easier for people with scoliosis. It doesn’t straighten the spine but can help improve mobility and lessen pain.
Related Article: “Will Running Lose Or Build Muscle? (11 Ways To Prevent It)”
Running And Scoliosis
Is running bad for scoliosis? If you are living with scoliosis or a spinal curve, running can be a great opportunity to fix up your profile. Although, that doesn’t mean one should run without a plan or procedure. While running might raise eyebrows on the medical side, it’s important to know its severity for runners.
Did you know that about 2 to 3% of individuals aged 16 have mild to moderate scoliosis (40° curvature), and running with such a degree of scoliosis can fix up and support the spine. If your spine curvature is over 40°, it’s better to consult a medical professional before running.
Long-distance running or participating in a marathon can strain your spine, if it’s compressed. This can happen if you run three kilometers or more.
Related Article: “Long Distance Running vs Sprinting (7 In-Depth Comparisons)“
Consult a doctor because running with scoliosis can be a great opportunity to balance weight and improve bone health.
Related Article: “Does Running Burn Belly Fat And Love Handles? (5 Easy Tips)”
Research from 2019 in the Journal of Epidemiology found that running has several benefits. These include strengthening muscles, reducing the risk of injury, and improving muscle balance near the spine. This study found that kids who did lots of exercise had a 53% lower chance of getting scoliosis.
Physiotherapists have a range of scoliosis exercises and methods (i.e: Schroth method) that can improve your mobility and overall profile. In case of the severe scoliosis (i.e. curve of > 45 degrees), doctors might recommend to proceed with Spinal Fusion surgery.
Useful Tips For Running With Scoliosis
Usain Bolt is the 8-time Olympic Gold Medalist with the title of the best sprinter of all times. If he can do it with scoliosis, then you can too!
Mentioned are some helpful tips to improve your spine health while running:
1. Maintain Proper Running Technique
The last thing you’d want to do is apply pressure on your spine. Instead, you should have a proper running technique, that your physiotherapist knows best.
2. Land Midfoot While Running
If you touch down on your toes, there’s a strong chance that your calf muscles will ride up or tighten. This usually puts pressure on the runner’s shin.
Focus on your running form, try to land midfoot and right onto your heel. Be careful of your leg length discrepancy.
3. Select The Suitable Footwear
It is extremely crucial to choose running shoes with midfoot cushioning, ample toe box and adequate arch support. Avoid wearing high heels as it can mesh up with your spine,
New Balance Women’s Fresh Foam Roav V1 are the best ones available in the market for runners with scoliosis.
4. Listen To Your Body
While running, look out for pointers and symptoms of overexertion. Tell your physiotherapist about them, and follow their recommended exercise or running programs.
5. Run Regularly
Try to run everyday if you are suffering from scoliosis. With a regular jog, your endorphin levels increase, and your muscle endurance remains at an all-time high. Also, it’s a great chance to maintain your weight.
Related Article: “9 Benefits Of Running Before Sunrise (+ Tips To Get Started)”
6. Talk To Your Physiotherapist
Before starting a running regimen with scoliosis, consult your physiotherapist to see if you are on board with gait cycles and course-based treatment. Scoliosis affects the scoliotic spine, and shouldn’t be something to compromise on.
7. Warm Up
Scoliosis doesn’t mean stop running. Do warm-ups and stretches especially before aerobic exercises including running. This can make your muscles ready to run, and save you from muscle imbalances or pull.
Related Article: “Why Is Running So Hard For Me? (15 Easy Tips For Beginners)”
8. Watch Your Profile
While you’re running with scoliosis, make sure to check on your posture. Ensure that you align your spine well with your neck and back.
Conclusion
Scoliosis shouldn’t put a halt to your running routine. However, it’s better practice to consult a doctor before running; waiting for treatment is unnecessary. Get things right, and run away from scoliosis the right way.
And if you like what you read, and want to know more about Is Running Bad for Scoliosis, check out Exploring Adult Scoliosis: A Guide to Taking Back Control over Your Spine and Your Life by Dr. Tony Nalda.
Frequently Asked Questions (FAQs)
If you’re carrying scoliosis or spinal curvature, you should avoid exercises that can beat up your spine. These include extensive swimming, crunches, squats, horseback riding, and all those exercises that involve twisting. That’s the scoop on what exercises are good for scoliosis.
Yes. Scoliosis shouldn’t be an excuse to quit running. It’s best to consult a doctor for a safe running plan to prevent hip pain and scoliosis while running.
Sports to avoid include swimming, football, gymnastics, and certain yoga positions that can put your spine in danger. Scoliosis can reduce lung capacity, so it is highly recommended to see a doctor or physical therapist.
