By performing exercises that strengthen your hips & glutes can prevent injury. A common injury with runners is iliotibial band issues. Weakness in the gluteus medius commonly leads to injury in this region of the body. When performing these exercises, be aware of good body positioning and the number of repetitions and resistance. Start light and with low repetitions and increase resistance and repetitions over time. I would rather you work on quality movements not quantity.
Iliotibial band: strengthening and rehabilitation exercises.
Iliotibial band: strengthening and rehabilitation exercises.
Hip Hikes Exercise - Strengthen Gluteus Medius
https://www.youtube.com/watch?v=EySzETVShlk
Clam Exercise - Strengthen Gluteus Medius
https://www.youtube.com/watch?v=y-s7nasg18o
Step Downs Exercise - Strengthen Vastus Medialis & Gluteus Medius
https://www.youtube.com/watch?v=HIUL9MpxTho
Lateral Band Walks - Strengthen Abductors & Gluteus Medius
https://www.youtube.com/watch?v=zCF3JKCJRwwt
Straight Leg Abduction - Strengthen Gluteus Medius
https://www.youtube.com/watch?v=LW_yy8KRi2s
For even more in depth information, check out this pdf. It comes from Princeton University Athletic Medicine. It will give you details about each of the exercises along with progressions for Pelvic Stabilization, Lateral Hip and Gluteal Strengthening Program.
http://www.princeton.edu/uhs/pdfs/PelStabHip-StrenPro.pdf
Remember, a well rounded running program that includes strength training can keep you injury free and healthy. Do not neglect strength training in the long run. Your body will be happy you did.
Happy Injury Prevention Exercises for Running :)
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