Common problem for runners: weak hips, as per a physical therapist-solution provided herein.
Running enthusiasts looking to enhance their performance and reduce injury risk may find solace in the advice of Dr. Kaylee Kuzma, a renowned physical therapist specializing in running biomechanics and injury prevention. Dr. Kuzma often advocates for targeted hip-strengthening exercises to improve running form and minimise the risk of injuries.
Among her favourite exercises are the Captain Morgan, hip hikes, and modified side plank hip abduction exercises. A guide for the Captain Morgan exercise can be found from NASM-certified trainer Katie Orlic, while the modified side plank hip abduction exercise does not require any equipment. A video demonstration of hip hikes is provided by the Department of Orthopaedic Surgery at Massachusetts General Hospital.
Dr. Kuzma has showcased some of her hip-strengthening exercises on Instagram. These exercises are designed to target specific muscle groups essential for hip stability and control during running. Here are some of the key exercises recommended by Dr. Kuzma and similar experts:
1. Clamshells: This exercise strengthens the gluteus medius, a crucial muscle for hip stability during running. To perform clamshells, lie on your side with knees bent, feet together. Keeping feet touching, lift the top knee while keeping hips stable. Lower and repeat for 2-3 sets of 15-20 reps per side.
2. Side-Lying Hip Abduction: This exercise targets the hip abductors to improve lateral hip control. Lie on your side with legs straight. Lift the top leg upward without rotating your hips. Lower slowly and repeat for 2-3 sets of 15 reps per side.
3. Glute Bridges: This exercise activates the gluteus maximus and hamstrings to support hip extension. Lie on your back with knees bent and feet flat on the floor. Lift your hips until your body forms a straight line from shoulders to knees. Hold briefly, then lower down. Perform 2-3 sets of 12-15 reps.
4. Monster Walks (Band Walks): This exercise activates the glute medius and encourages proper hip mechanics. Place a resistance band around your thighs or ankles. Slightly bend knees and take small steps sideways while maintaining tension on the band. Do 2-3 sets of 20 steps each direction.
5. Single-Leg Deadlifts: This exercise builds hip stability and strength, particularly in the posterior chain. Stand on one leg, hinge forward at the hips while extending the other leg straight behind you, keeping your back flat. Return to standing. Do 2-3 sets of 10-12 reps per leg.
Having strong hips is vital for good running form as they stabilise your pelvis and control leg movement, reducing compensations that can lead to injuries such as IT band syndrome, runner’s knee, or hip pain. Incorporating these exercises consistently can help maintain proper running mechanics, improve efficiency, and enhance overall performance.
For more personalised recommendations or a structured program, consider consulting Dr. Kaylee Kuzma’s resources directly or working with a physical therapist specialising in running mechanics. It's essential to perform these exercises conservatively and progressively increase their difficulty over time.
Some equipment, such as resistance bands and a gym ball, may be required for certain exercises. The Fit Simplify Resistance Bands Set is an Amazon best-seller and is currently on sale for $6.59 (originally $20.95). The APEXUP Yoga Ball, originally priced at $29.99, is now $23.99 at Amazon.
Remember, weak hip flexors can cause an uneven stride, potentially leading to injury elsewhere. A quick test to check for weak hip flexors involves standing on the spot, bringing the knee up towards the chest, and letting go, trying to hold the knee as high as possible. If the knee drops when let go, it can indicate a degree of weakness.
Stay fit, stay strong, and keep those hips moving!
- Incorporating exercises like clamshells, side-lying hip abductions, glute bridges, monster walks, single-leg deadlifts, and the Captain Morgan exercise can help strengthen the muscles essential for hip stability during running, therefore improving running form and reducing the risk of injuries.
- To target the hip abductors and improve lateral hip control, workout enthusiasts can try the side-lying hip abduction exercise, a simple move that doesn't require any equipment.
- For those looking to enhance their physical fitness and running performance, it's advisable to focus on sports and exercises that foster hip strength and stability, such as yoga, weightlifting, and other fitness-and-exercise routines aimed at health-and-wellness.
