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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
No matter how hard we try, from time to time during training, there are unpleasant sensations in certain parts of the body. Weak points of runners: feet, periosteum and, of course, knees. Unpleasant pain sensations can occur for various reasons, but the result is always the same: a slowdown or a break in training. The amount of research in this area is increasing every year and the latest ones indicate a relationship between problems in the knees and … weak hips.
For example, one published study found that women who had earned a runner's knee had hip instability. Another study from last year also found that people with knee pain had more hip weakness after running than those who had never complained of knee problems.
That is, in order to get rid of knee problems, you need to not only strengthen your knees, but also pay special attention to the condition of your hips and core, and work on them more hard.
During studies conducted in Canada and the United States, two groups of 199 people were created, suffering from patellofemoral pain for at least 4 weeks, and the pain should not be caused by trauma, but by too much physical exertion. So, the subjects were divided into two groups, which underwent a rehabilitation program for 6 weeks, the number of trainings - 3 times a week.
In the program of the first group, special attention was paid to exercises to strengthen the knees and muscles of the thigh. They did exercises such as knee stretches and semi squats. The second group worked to strengthen the muscles of the thigh and core. Their workouts included hip abduction and balancing exercises on unstable surfaces.
After completing the program, 157 participants, or 78.9%, reported that knee pain was significantly reduced and performance increased. If we look at the difference in improvements by group, it was not significant: exercises for the knees and hips - 77%, exercises for the thighs and core muscles - 80.2%.
However, the difference was noticeable in the timing of the first symptoms of improvement: in the group that focused more on strengthening, the improvement was noticeable after 3 weeks of training, while the group with an emphasis on strengthening the knees felt it only after 4 weeks.
For the common man, this difference is absolutely not important, however, for the injured runner before the competition, every day is important and recovery a week earlier is very important. Moreover, by paying more attention to strengthening the hips, you insure yourself against knee problems in the future.
Now let's get down to practice.
Exercises to strengthen the hips
Video # 1
This video shows the exercises that were performed during the above study.
Video # 2
Exercises to strengthen the hips and gluteal muscles.
Video # 3
These three exercises will not only help strengthen your hips, but also improve your balance.
Video # 4
Exercise series from Asics.
I hope that you will enjoy this collection and you will highlight something useful for yourself, because in order to run quickly and without injuries, you need to work on your whole body.
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