Muscle spasms (spasms) occurring on the back are usually results of little or uneven muscles trained. However, it may also be an indication of inflammation or injury, so the usual recurring seizures should be clarified by a doctor.
Often, the back cramps can be avoided by:
Proper running technique
Stretch after running
Strengthening of back muscles
Fit running shoes
What lies behind the cramps
Imbalance: Seizures often occur when the back muscles and spinal balance “drawn out” from their natural orientation. If the muscle is very established and muscles weak opponent, an imbalance arise that may affect attitudes. For example, if you “quads”, leg stretchers in front of the thighs, much stronger than the buttocks, hips will be leaning forward instead of just sitting in line with your spine. One also talks about the slopes of the pelvis anteriorly. This causes the back to be very tense, resulting in cramps.
The center of the body is weak: in Pilates, there are often talks about the center of the body (“core”). Here are all the muscles involved in the stabilization of the spine (the abdominal muscles, back muscles, muscle butt, etc.). If these muscles are weak, the “core” of the spine is not supported enough when running. the episode? Guess …
Foot position: the position of the foot plays a large role in running because the wrong attitude continues up and act directly on the spine. Personal “Tipping tendency” to watch out for because it’s when buying running shoes. The neutral position is optimal. People who are often tilted inward (“pronation of the nation”), requiring the shoes counter here. For runners that tend to bend out to the outside (“Supination”), there is usually no shoes were reinforced. But a good grip in a running shoe has been very helpful. In Gehbewegungen sports shops You analyzed by video to remove foot problems. In addition, to support the Arch of the foot through the shoe itself, there are also associated, Sol.
How to prevent cramps back
The best way to prevent the cramps return will vary the intensity of the training. A mixture of short and long walking path running to avoid injury due to overuse. If you run a cement or hard surfaces, switched to grass, grass or raceway to achieve shock absorption better. Stretching is often boring to runners, but it is important to avoid shortening of muscles and to get the proper range of motion. Last but not least: a supplement to your routine walk with strength training to support the muscles.