EP Sports Therapist Becky takes us through some hip strengthening exercises….
If you exercise regularly you may have, at some point, some sort of lower extremity pain.
A most common complaint is knee pain, particularly around the knee cap or outside of the knee. These can be otherwise know as patellafemoral pain syndrome (PFPS) and Iliotibial Band Syndrome.
When looking at some of the causes of these injuries you may find that it is a weakness in the hips. Your hips will work to stabilise your knee during running and therefore a weakness here can lead to imbalances and over active muscles elsewhere.
Studies have shown that runners with ITBS had a significant weakness in their hip abductors (Think glutes and TFL) on the affected limb in comparison to the non-injured limb (Federicson, 2000).
So how can you overcome these weaknesses? Start with a few exercises like the ones below to strengthen the muscles surrounding the hip:
To start: Side lying leg raises
Begin lying on your side with legs and back all inline, brace your core and raise your top leg up squeezing your glutes throughout the movement. Lower the leg back down slowly maintaining the glute contraction until you reach the start position again. Build up to 12 reps x 3 sets.
Resistance band monster walks
With a resistance band around your knees, separate your legs to just wider than shoulder width apart. Get into a half squat position keeping your chest high and your weight through your heels. Take wide steps to the side maintaining this squat position throughout. Do around 3-4 steps one way then work back the other. The band will cue you to keep your knees wide and help to activate your glutes.
If you struggle with knee pain and want a personalised rehab plan to overcome any issues book in now by emailing email@example.com