May 18, 2024
Training Tips by Coach Joe McConkey
Importance of Strong Hip Abductors
(12/28/23 Newsletter)
Many health professionals who work with runners are convinced the majority of running injuries are derived from weak hip abductors, i.e. the muscles that lift your leg out to your side. 'Your not activating your glutes!', being a common refrain.
The thinking is that distance running, which focuses on muscles that work in the sagittal plane (forward and backward movements), cause an imbalance and deconditioning of the hip abductors (which work more in the frontal plane - i.e. side to side movements), which then causes instability in the pelvis and a pulling in of the knee while running.
With the knee now drawing inward, common injuries start to surface, such as:
- patellofemoral syndrome and general pain around the knee
- patellar tendonitis
- IT band syndrome
With the now altered pattern of the gait cycle, where the leg is pulling excessively inward with each step, the foot and ankle are now forced to try to absorb force at oblique angles. This results in the arch of the foot to stretch, weaken and collapse, which then results in over-pronation (rolling in of the ankle). Now we have the following gems of running injuries:
- achilles tendonitis
- plantar fasciitis
- shin splints
With there being no negative side-effect of strengthening your hip abductors, there's no reason not to get started! If not to help a reoccurring injury then to at least help to prevent one.
Here are a few exercises to add to your cross-training routine, twice per week, with 1-2 sets of 12-20 reps per side:
Side plank w/ knee to chest:
Firehydrants:
Clams:
