Friday, April 4, 2014

Injured Runner Problems

I mentioned in my last post that my hips have been an issue lately.  I finally went to a physical therapist and have been meeting with him twice a week.

In my diagnostic test he found that although my flexibility is really good for a runner (yay - I've got to take my wins when I get them) my hips are pretty weak.  He can tell that's there's definitely "something wrong" with the top of my quad/lower hip- but it's mainly just because you can't pound out double digit runs regularly with such weak glutes... go figure right?

It's been good because I can feel myself getting stronger, but it's also frustrating not running.  He had me run for 10 minutes on the treadmill on Monday and it was the first time I've run since LA Marathon with just "discomfort" instead of pain. It was like "yay I can run for 10 minutes... now how about 4 more hours??"
ha! I wish
It's pretty common for runners to have weak glutes because we don't focus on strength training like we should.  Here's the exercises I'll be doing twice a week (I originally accidentally typed "weak" which is actually a pretty good pun) to make sure I've never sidelined this long again...



Here are some links to help with the unfamiliar exercises...

Side Step with Resistance Band (I couldn't find a video for this one so here's a photo from Vega Sports)

Resistance Band Abductor Pull
 
Resistance Band Standing Kick Backs 

Clam Shell

Single Leg Sit to Stand


I hope you find these exercises as helpful as I have been!

2 comments:

  1. As a runner, focusing on building your strength will improve your race time and decrease your risk of sustaining major injuries. However, that type of training lacks target in a few areas like flexibility, balance and mobility. I'm so sorry that you were injured, and that you cannot run at your full potential. I'm just glad that you found a way around that hole. In any case, I hope your hips are feeling better now. Just continue consulting with your physical therapist, and all should be well in no time. Take care! :)

    Jacqueline Hodges @ Dr. Koziol

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  2. Those exercises seem to be very tight. I hope it has done you well. The hips are probably as important as one’s calves when it comes to a runner, and it is one thing that a runner should always keep an eye on. Anyway, I hope you haven’t encountered any major problems with your hip again. Thanks for sharing this with us. All the best!


    Agnes Lawson @ Pain Relief Experts

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