This is the 2nd of a 4 part series focusing on how myofascial slings within the body can influence running performance. It is aimed to be an easy read and provide enough information to give food for thought.
Enjoy the article and enjoy your run!
So are you ready for number 2 of this myofascial series? (Suggest you read #1 for definitions and back story of myofascial slings - Google doesn’t like it when I copy and paste 
)
There are 4 myofascial lines that take prominence when we run
The second myofascial line we will concentrate on is the LATERAL LINE
As the title suggests - it’s all about the Lateral (or side) part of the body.
Starting at the middle/outer side of the foot, moving up and over the outer ankle, leg and thigh ITB (Iliotibial Band) . The Lateral Line continues over the outer side of the hip TFL (Tensor Fasciae Latae), up and under the ribs (holding the trunk like a basket), then under the shoulder and finally fixing to the skull just around the ear area.
Funny that - how your foot is literally connected to your ear. Look in the mirror . . . is one ear slightly lower than the other?
The Lateral Line (LL)
Now that we know what parts of the body this Lateral Line comprises of, how does it affect or can it improve your running experience?
Keeping your Lateral Line strong, balanced and supple will be key to your successful running technique.
The main function of the Lateral Line is to create stable lateral flexion of the trunk, abduction of the hip and foot eversion. In everyday lingo . . .
- 1To keep the upper body balanced and stable allowing controlled, sideways movement.
- 2Holds the hip in correct position while the leg moves forward, (your hip moves away and up from the pelvis during the walk or run movement.
- 3Maintains foot stability keeping it from rolling under, (pointing the foot forward and out).
So, how do we know if there could be a problem with your Lateral Line?
OK, so you may be experiencing some of these symptoms . . . What can you do about it?
Making an appointment with a good Intrinsic Biomechanics Coach or a Physiotherapist who specialises in sports rehabilitation might be a good start. It’s important to understand what is happening within your body and identifying the cause of dysfunction.
Controlled breathing techniques have been proven to be quite successful in exercising the supportive muscles of the rib cage.
Rolling, massage and manual therapy are all beneficial for the ITB. But be careful not to overstretch this area as the myofascial system needs to have enough elasticity to maintain muscular tension to hold the joints and body in place.
Resource: Get the most out of your TFL foam rolling.
Take a look at Tim Keeley's video below
Strength exercises focusing on the Lateral Line muscles like hip hitching, side planks, windmills are good.
Resource: If you want to know the right way to do a side plank,
watch the video below.
Also improving the adductors (inner thigh) - this will strengthen the groin muscles and improve injury prevention.
That’s enough of the Lateral Line for now. I hope you have been enlightened a little and that I’ve been able to keep you interested in another way your incredible, clever body works.
I’m looking forward to talking about the Spiral Line in series 3.
Go enjoy your run or walk and keep moving freely!
Resource: Read more detail on myofascial lines in
Anatomy Trains by Thomas W. Meyers
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