pinging IP is fine, some latancy issues on XO Communications,
100% packets getting through.
so its def not my network at fault
Most of the times it's upstream, the most over looked factory. You could have a 1 gbps (gigabit/sec) connection but if your upload is only 512/kbps its going to severely limit you. That was a issue my friend was having during OB, lagged harder then a haitian internet connection, had him run a speed test, boom 70 kbps upload, problem solved once he called up his ISP and they got him going.
a good place to start with working out if network lag or processing lag is whats causing the lag you're seeing is the following.
in game use the /netgraph 1 command to bring up your ping
use the /showfps 1 command to bring up your fps
if lag is accompanied with a large spike in the ping (which will show up as a big spike on the graph in the bottom right hand corner) then the network is causing the problem and thats a whole heap of other troubles.
if however the lag has no ping spike it could be a graphical or processing error, dealing with that depends on your system set up however.
drop a post into the technical forums, they may ask for a DXDIAG from you to help them locate driver and software problems, or be able to give advice on network issues to help.
i had similar problems with champs online, and followed the steps i mention here, i was able to see that 90% of the lag i was seeing was related to my own system, so i posted up a DXDIAG and that helped massively, both players with more technical knowledge and a dev were able to help me locate the problems and work them out. since doing that i've had no problems with champs or STO.
If you have a brand new machine, go into the Properties for your NIC and make 100% certain that none of the power saving/sleeping functions are activated. I've had other MMOs that choke when I've forgotten to fix this (including WoW on multiple machines)