When it comes to running, an important group of muscles stabilizes you and strong Through all steps, the hip abduction muscle.These muscles along the outside (or outside) of the hip joint support stride and play a major role in helping you. Stay pain-freethat too.
Learn all about the role that hip abductors play in running and the best exercises to get these important muscles to run every mile.
What is the hip abductor muscle? And how do they affect my running performance?
“The main hip abductor muscles include the gluteus medius, gluteus minimus, tensor fasciae latae or TFL.” David Otei, CSCS, NJ-based strength coach and personal trainer. “These muscles serve to lift the legs sideways away from the median plane.”
When it comes to that Balance Stability — Must be stable on one foot when stepping through Walk cycle— Not only efficiency, but these muscles are also important.
“Running Single leg activityAnd at every step you take, the hip abductor is responsible for controlling the pelvis and femur [or thigh bone] Through the mid stance where the reaction force of the ground is the highest. ” Blake DirksenPT, DPT, CSCS, physiotherapist Tailor-made treatment physiotherapy In New York City.Translation: You are stable enough to withstand the impact, waist and knees Move left and right as you go.
If the hip abductor is weak, this leads to excessive movement through the pelvis, which is not only inefficient for stride length, but can also cause extra stress and tension. Lower spine Says Dircksen, the pelvis, and the muscles around that area.This increases the risk of injury and can interfere with timekeeping. Faster time..
Studies have demonstrated the importance of strong hip abductor muscles. Several the study With weak hip abduction muscles IT band syndrome, General injury Among runners.On the other hand, the strong eccentric strength of the hip abductor muscle can reduce the risk. Knee thigh pain According to another, the new runner’s (or knee pain) study Published in 2015.
One thing to remember Strengthen hip abduction muscles (What every runner should do!) And also check your hips advertisementThe duct is also strong. “Strength imbalances can create extra tension in adjacent joints. Foot, ankle, kneesWhen Hips“Otey explains. Overactive abductor or adductor muscles can put more stress on certain areas of the body and put the joints in vulnerable positions, which can cause them to be out of alignment.
To focus on building the hip abductor muscle, Dircksen suggests the following exercises:
5 hip abductor exercises for stronger stride
1. Strip-shaped horizontal steps
Place a small mini band on your knees and around your thighs.Release your legs with enough space to tension the band and bend your knees slightly to hold the shallows. Squat position.. With your toes facing forward, push your knees outwards and step your right foot to the right while still tensioning the band. Then, constantly tension the band and follow it with your left foot. Take 10 steps to the right and then 10 steps to the left. It’s one set. Repeat 3 sets.
2. Side plank
Lying down, place your forearms on the floor, bend your elbows 90 degrees, and place them directly under your shoulders. Stretch your legs to the other side of the room and stack your hips, knees, and ankles. (Separate the legs for more support.) Support the core, drive the forearms to the floor, lift the hips off the ground, balance with just the forearms and lower legs, Side plate.. The body needs to form a straight line from the head to the heels. Hold for 30 seconds. Then switch sides.
3. Hip hiking
Stand on a slightly higher platform or step and hang your left foot from the side of the step. Keep your knees straight and lower your left hip as low as possible without bending your standing knees. Then put it back. repeat. Repeat 10 times. Then switch sides. If you need more support, grab the wall or side of your chair or sofa.
4. Kettlebell one-sided march
Stand with your legs separated by the width of your hips.Owned dumbbell Place the handles down with your left hand and your right hand on your hips or underneath. Slowly march your left leg, bend your knees and pull up towards your chest. Put it back and repeat with your right foot. Alternately repeat 10 times. Then hold the kettlebell in your right hand and repeat.
5. Curtsy lunge
Stand with your legs separated by the width of your hips. Return your left foot diagonally and bend your knees down. Rush position, As you are curtsy, but keep your chest high. Push your right forefoot to stand up. Repeat and return your right foot diagonally. Continue alternately. Repeat 10 times on one side.
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