Several videos are posted below that are excellent and I have personally been doing myself and with clients. After recovering from my hip injury a couple of months ago, I began implementing several of these exercises on a weekly basis. Are they working? Definitely! I just ran a 12 hour run and maintained pelvic stability throughout the run as well as ZERO pain or strain in my hips! That's a huge improvement considering a couple of months ago I was in excruciating hip pain trying to accomplish my first 100 mile run.
Choose a couple of these exercises, or all, and implement them at least twice per week. No need to schedule a separate workout time during your week for these, just tack them on to an existing run/workout or when your watching the news. Strengthening the weak links of your body will help you find your true strong!
*As with any new exercise program, consult your doctor to ensure it is appropriate for you if needed.
The Hip Hitch
The purpose of the exercise is to isolate the gluteus medius and minimus muscles, training their ability to abduct the hip in a running specific position. Start with 2 sets of 20 for each side, performing the exercise slowly by lowering for 1 count and returning for 1 count. Progress to 3 sets of 45 for each side, ankle weights can be added for further progression.
The exercises shown in the following video are EXCELLENT! Definitely incorporate these into your weekly routine.
Bridging
- Begin this exercise while lying on your back with both knees bent at about a 45-degree angle and both feet flat on the floor.
- Let your arms rest at your sides.
- Slowly lift the hips by pushing on the floor with your feet until your knee, hip, and shoulder are a straight line.
- Repeat for 2 sets of 12 reps.
- Put resistance band on above each ankle.
- Separate feet slightly as you get into a 45-degree angle squat with your abs tucked (feel like you are trying to touch your belly button to your backbone).
- Step laterally.
- Keeping your shoulders even, bring other foot in towards the lead leg to finish your step.
- Repeat in the same direction for the length of the room.
- Return to the other side of the room facing the same direction.
- Foundation Performance - Michael Silva MS, PT, CSCS http://www.athletico.com/2012/06/12/gluteal-and-piriformis-strengthening-and-stretching/
- Athletico Physical Therapy - http://www.athletico.com/2012/06/12/gluteal-and-piriformis-strengthening-and-stretching/
- The Sports Injury Clinic - http://www.youtube.com/watch?v=_iFUZc75_Ys
