Exercises for runners: strengthening the hips




No matter how we try, periodically during training there are unpleasant sensations in certain parts of the body. Weaknesses runners: feet, periosteum and, of course, his knees. Unpleasant sensation of pain can occur for various reasons, but the result is always the same: slowdown or interruption of training. Amount of research in this area is increasing every year and the last of them point to the relationship between the problems in the knees and hips … weak.

For example, in one of the published studies has been said that women who have earned a “runner’s knee”, was marked by instability of the hip joint. Another study conducted last year also showed that people who suffer from pain in the knee after jogging there is great weakness in the hips than those who never complained of knee problems.

That is, in order to get rid of knee problems, you need to deal not only strengthen the knees, but also pay particular attention to their hips and body, and work on them more intensively.

During research conducted in Canada and the United States, established two groups of 199 people suffering from patellofemoral pain for at least 4 weeks, while the pain should not be caused by trauma, and too strenuous. Thus, the subjects were divided into two groups that were rehabilitation program for 6 weeks, the number of workouts – 3 times per week.

The program of the first group focused on the exercises to strengthen the muscles of the hips and knees. They performed exercises such as stretching your knees and the floor squats. The second group is working to strengthen the thigh muscles and body. Their training included exercises with hip abduction and balancing on unstable surfaces.

After graduating from the program 157 or 78.9% of participants reported that the pain in her knees decreased significantly and increased efficiency. If you look at the difference in improvement groups, it was not significant: exercises for the knees and hips – 77%, exercises for the muscles of the hips and body – 80.2%.

However, the difference was noticeable in the time of appearance of the first symptoms of improvement: in the group, which places great emphasis on strengthening, improvement became apparent after 3 weeks of training, and the group with a focus on strengthening the knee felt it only after the 4th week.

For the common man, this difference is not important, however, for an injured runner before the race is important and every day for a week before recovery is very important. Moreover, paying more attention to strengthening the hips you insure yourself from knee problems in the future.

And now I come to practice.

Exercises to strengthen the hips

Video №1

This video shows the activities that were carried out during the above study.

Video №2

Exercises to strengthen the thighs and buttocks.Video №3

These three exercises will not only help to strengthen the hips, but also improve your ability to maintain balance.


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