Treating Running Injuries
All in the Hips
Strengthening this joint could cure your injuries From the September 2009 issue of Runner's WorldRunners who are looking for the cause of their foot, ankle, or knee pain may need to look higher. Weak hips are often the culprit behind patellofemoral syndrome, Achilles tendinitis, and iliotibial-band syndrome, according to Reed Ferber, Ph. D., director of the University of Calgary's Running Injury Clinic. "Inadequate hip muscle stabilization is a top cause of injury in runners," he says. "The hips need to be strong to support the movement of the feet, ankles, and knees."
In 2007, Ferber conducted a study of 284 patients who complained of leg pain. He found that 93 percent of them had weak hip muscles. After putting these people on a targeted strength program, 90 percent of them were pain-free within six weeks.
Those exercises (shown here) are now a major part of Ferber's practice. He recommends doing them daily after you run. Start with one set of 10 reps and gradually increase sets so that you're doing three sets of 10 by your fourth day. You should see improvement in two weeks. If you don't, Ferber says to see a doctor because the cause of your injury may lie elsewhere.
SEATED HIP EXTERNAL ROTATOR
1. Attach a resistance band to the left end of a bench and loop the other end around your right foot.
2. Keeping your knees together, lift your right leg out to a count of two, then release back down to a count of two.
3. Repeat on the other leg.
STANDING HIP FLEXOR
1. Put your right foot in the resistance band and turn so you are facing away from the band's anchor.
2. Keeping your right leg straight, lift it forward to a count of two, then release it back down to a count of two.
3. Repeat on the other leg.
STANDING HIP ABDUCTOR
1. Anchor a resistance band to a stable object.
2. Loop the other end around your right foot so the band crosses in front of you.
3. Standing with your left leg slightly behind you, keep your right leg straight and lift it out to the side. Lift it to a count of two, then release it back down to a count of two.
4. Repeat on the other leg.
Test Yourself
Three ways to determine if your hips need help
THE TEST: Do a one-legged squat
THE VERDICT: If your knees collapse inward, your hips are probably weak.
THE TEST: Stand with your right foot on a step, the left dangling in the air, your hands on your hips. Slowly raise your left hip up, and then release back down.
THE VERDICT: If you can't do two sets of 10 reps without holding onto a wall for balance, your hips are weak.
THE TEST: Sit on the edge of a bench and lie back. Pull your right leg in to your chest; let your left leg hang down.
THE VERDICT: If your left thigh lifts off the table, your hips are tight.
In 2007, Ferber conducted a study of 284 patients who complained of leg pain. He found that 93 percent of them had weak hip muscles. After putting these people on a targeted strength program, 90 percent of them were pain-free within six weeks.
Those exercises (shown here) are now a major part of Ferber's practice. He recommends doing them daily after you run. Start with one set of 10 reps and gradually increase sets so that you're doing three sets of 10 by your fourth day. You should see improvement in two weeks. If you don't, Ferber says to see a doctor because the cause of your injury may lie elsewhere.
SEATED HIP EXTERNAL ROTATOR1. Attach a resistance band to the left end of a bench and loop the other end around your right foot.
2. Keeping your knees together, lift your right leg out to a count of two, then release back down to a count of two.
3. Repeat on the other leg.
STANDING HIP FLEXOR1. Put your right foot in the resistance band and turn so you are facing away from the band's anchor.
2. Keeping your right leg straight, lift it forward to a count of two, then release it back down to a count of two.
3. Repeat on the other leg.
STANDING HIP ABDUCTOR1. Anchor a resistance band to a stable object.
2. Loop the other end around your right foot so the band crosses in front of you.
3. Standing with your left leg slightly behind you, keep your right leg straight and lift it out to the side. Lift it to a count of two, then release it back down to a count of two.
4. Repeat on the other leg.
Test Yourself
Three ways to determine if your hips need help
THE TEST: Do a one-legged squat
THE VERDICT: If your knees collapse inward, your hips are probably weak.
THE TEST: Stand with your right foot on a step, the left dangling in the air, your hands on your hips. Slowly raise your left hip up, and then release back down.
THE VERDICT: If you can't do two sets of 10 reps without holding onto a wall for balance, your hips are weak.
THE TEST: Sit on the edge of a bench and lie back. Pull your right leg in to your chest; let your left leg hang down.
THE VERDICT: If your left thigh lifts off the table, your hips are tight.
This is a great article! I had a knee injury two years ago and went through physical therapy to resolve the problem. The physical therapist explained to me that if the hip is weak, then it throws everything below your hip out of whack. My physical therapy consisted of hip strengthening exercises and squats with bands and balance squats. My knee got better and was able to avoid surgery. Hope this is helpful!
ReplyDeleteThere is another tip I would like to share about my knee injury. While in physical therapy,I was told by the physical therapist that I should squeeze my glutes when going up the stairs and while running. The motion of squeezing the glutes will allow for a more stable footing, hence avoiding injury to the knee caused by mis-stepping. This worked for me and a the double benefit was that it helped my knee and exercised my glutes.
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