Strengthening the Gluteus Medius For Pelvic Stability

I was going to post this a couple of weeks ago, but time slipped by quickly. Busy with family, home projects, work, and a race thrown in there has made me a little behind of schedule. But alas... exercises to strengthen the gluteus medius for pelvic stability when running or walking. *Read my previous post as to why you need to strengthen your backside!

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.

Band Walk, Band Squat, Single Leg Bridge, and Clam Shell
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.

Lateral band walks

• 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.

Sources: 

• 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
  

Starting With the Backside

Over the next few posts, I am going to offer some information and exercises that runner's should consider for injury prevention and improved performance. Not a runner? This information can help anyone that is active or wants to improve one's functionality in daily life.

#1: The Gluteus Medius... yep... the top portion of your backside. 

Pain in the Butt: Gluteus Medius and it's role in running related injuries by Dr. John Howell, DC

 

One of the most common injuries or cause of injuries in runners that I see at Pearl Health Center  is Gluteus Medius weakness, resulting in this muscle becoming strained, tightened and/or leading to specific Gluteus Medius injury or compensatory injuries down the kinetic chain such as the knees or even into the feet and ankles. Strengthening this important stabilizer will help decrease the majority of running overuse injuries and may be one of the most important active components to helping improve biomechanically efficient running technique.

One of the main functions of the Gluteus Medius is its role as a pelvic dynamic stabilizer.  This is apparent when looking at the mechanism of a Trendelenburg Gait, which is when a person's walk is marked with a lurch to one side to compensate for weakness in the Gluteus Medius.   The role of the gluteus medius during activities such as walking and running is to dynamically stabilize the pelvis in a neutral position during single leg stance.  As you can see in the photo below, weakness of the right gluteus medius will cause the left hip to drop when standing on the right limb.  

 

Weak Gluteus muscles can lead to a severe difference in your gait.

Due to the inward rotation of the femur this can cause excessive pronation of the affected foot. As a result the athlete is at increased risk of any condition relating to excessive and/or prolonged pronation of the foot, such as medial tibial stress syndrome or Achilles tendinitis.

In addition, the role of the gluteus medius as an external rotator of the hip when the hip is in a position of flexion is also important to consider. These factors together are likely why dysfunction of this muscle is commonly found in several pathologies, such as iliotibial band, patellofemoral injuries, ACL, and ankle injuries.

The gluteus medius causes running injuries for many athletes. Because you run on one leg at a time, a weak gluteus medius will always cause running mechanics problems and injuries. It is extremely important to keep your hips and glutes conditioned all year.

Next post... exercises to strengthen the Gluteus Medius.

*Dr. John Howell, DC is a chiropractic physician that specializes in running related injuries.

What's Happening, What's Coming Soon

Well, it has been a while since I last posted on here. In fact, over a month! After the Iron Horse race, I took a small break in training to recover, started a new job, resigned from a previous job, and am working hard directing my first race, The Big Squeeze 5k. All this while being a wife and mother of 3! As you can see, I've been a little busy, but now I'm back at it! I just ran the Publix Atlanta Marathon, super awesome race by the way, and getting ready for another super awesome race, Operation Endurance 12 hour. I really wanted to try the 24 hour and get that 100 miles that is eluding me, but the ol' girls (my hips) aren't quite up for it yet.

Speaking of hips...

Strengthening the hips and the roll they play in runners is actually the first of several posts I will be writing to help runners minimize weaknesses and assist in injury prevention.

Interested?

Stay tuned!!!

Taking a Ride On The Iron Horse Train

Ever been on a roller coaster? I remember riding the Scream Machine at Six Flags when I was younger and once rode it about 10 times in a row with my brother. We would patiently wait in line, then take our seats and have the thrill of our young little lives! It was the big hill, the free falling, the speed, the butterflies in our stomach, the crazy whipping around, the all out screaming that kept drawing us back It was the RIDE that was fun, not the finish.

I just took a fun RIDE... it was on the Iron Horse 100 Mile Endurance Run.

Iron Horse Endurance Run 100K

Man I felt good on race day, I was ready and felt strong! The race started at 7am with a 3 mile out and back on a paved path. There, I was able to see the elite front runners, Mike Morton and Oswaldo Lopez. They seemed to be flying as we crossed paths on the loops throughout the race. It was awesome watching them kick up some dirt with such ease. They were definitely a highlight of my run, and yes... they looped me several times! I felt tension in my hips the first 15-20 miles and just couldn't stretch or relax it out, but I was enjoying the people around me and the beautiful day we were given. The trails were nice and represented Florida's nature wonderfully. I especially liked that the sand/dirt mix was easy on the feet.

After 35 miles of tense hips, the ol' girls just became inflamed and were done. There, I knew my race I so desperately wanted to accomplish and finish well, was not going to happen.

Good lord! I wasn't even at the halfway point!... I cried... felt sorry for myself... I was completely embarrassed... everyone would see me fail.

Then again... it's not all about me. It was about my family and friends rallying together. It was about sticking my neck out there for others to be encouraged to take on big challenges, win or fail. It was about striving to make a difference in the lives of others through running. It was about the $4,000 raised to better the lives of impoverished children.  No... it really wasn't all about me... I was just lucky to be in the seat of this ride.

Endure, relentless forward progress, suck it up back to the loop at mile 50. I was in terrible pain, but if I stopped there I would feel like a quitter... and heck NO I'm no quitter! My awesome crew-man husband, Peter, ran a couple miles with me and we hatched a plan to keep moving to at least get the 100k. My wonderful sister inlaw, Meg, swapped places with Peter and we headed out in the dark to grab a buckle! It was SLOW, painful, SLOW, long, and SLOW... did I mention SLOW... 12 miles out and back. We talked, laughed, and even turned out our headlamps to lie down on the trail and look at the gazillion stars. I loved the experience.

At 65 miles (I went a little longer than the 100k) I crossed that finish line a little disappointed, but knew I gave it my all and had the satisfaction of truly earning that 100k buckle... it wasn't no consolation prize! I was embraced by family and friends with more support than when I approached the starting line. ALL of their encouragement and support went beyond running, it went to the heart. xoxoxo

So, I jumped on this Iron Horse Train and the RIDE with my family and friends was more fun than I could imagine. I'm getting in line to go again... 'cause gosh, darn... rides are fun!

Peace!
Rachel

The Top 10 Things I've Learned in Training for a 'Hundo Run

10. Mt. Dew soda (aka. liquid gold) plus a mocha 1x caffeine GU will take your shuffling butt into a dead sprint for the next 5 miles.

9. If you loose a toenail, there is no need to worry about the appearance of your feet. You can paint the hardened under-the-nail-skin to match your other toenails.

8. Eating a chicken salad wrap 10 minutes before a run is disgusting.

7. Having an extremely strong message therapist dig his elbow into your sore calf the day after a hard run will throw your leg into painful spasms, in which you will accidentally kick said therapist.

6. After a long run, the All American breakfast at Waffle House is the best thing that has ever hit your lips... fake butter and all.

5. During a training race and it is cold outside, do NOT over dress. Your body will warm up, you will sweat. All that sweating will lead to mild dehydration. Mild dehydration will make you slow down to a crawling pace and all those people you passed in earlier miles will energetically pass you back. Yes... even the Yeti will take you over!

4. Take extreme caution when watching Tosh O. while on a treadmill. Uncontrollable laughter can cause you to bend at the waist, loose balance, and incur belt-burn.

3. Beer after a hard run is euphoric.

2. Never pass up the opportunity to use a bathroom facility. If you do pass up the offer, you will 9 out of 10x regret it within 20 minutes.

.... and number 1.....

1. Imodium is your friend.

2 week countdown until race day! (Pssssst... it's not too late to make a donation towards my fundraising efforts! I appreciate your support!!!! Click here.)

Have some funny although important tips to share during your own training? Leave a comment!
Peace!
Rachel

Get After It!!!

Step 1: FIND INSPIRATION.
Seriously.... get out there... talk to people... read... search... and find it!!! It's great to read about professional athletes, sponsored adventurous types, Olympians.... but that's not what I'm talking about. True, they are inspiring, they accomplish unbelievable goals, and they really don't seem human (I'm convinced some aren't!), but it can be hard to relate to their supernatural abilities. I'm talking about the everyday, average Joe/Joette that have accomplished personal greatness, have conquered fears, have subjected themselves to the possibility of defeat and have come out triumphant. I'm talking about the go-getter, the dig deep, fierce warrior kind. The kind that rise to the challenge, never settle, live for the journey, and become humble champions. These people inspire me! I can't get enough of what they've got! I want to talk to them, read their blogs, follow their journey. They teach me to set big goals and go big to earn the reward.

Step 2: GET YOUR CHEER SECTION RALLIED.
This  is going to sound so cliche...but here it goes because it's true! Surround yourself with positive people that support you and your goals. Why would you ever entertain negativity in your life? You've got no time for that!!!!! We all need a cheer section. It just feels good to have that support and pat on the back. It might be a personal challenge for you, but I truly believe we all need that "good job"  recognition from others to help keep us going.  You're going to stumble, you're going to get knocked down. Get your cheer section rallied to help pull you up, and never, never give up!

Step 3: JUMP FORWARD.
Yeah, I don't mean take baby steps, ease into it, check it out for awhile, think about it as you stroll along. It ain't gonna happen, you're gonna miss the boat, or you're gonna loose part of the journey. Set your goal and GOOOOOOOOOOO!!!!!! JUMP head first and dig, claw, scramble your way to the finish line! All that diggin' and clawin' is part of the journey, gives you more reward and fulfillment. That "One day" stuff is crap... GET AFTER IT!!!!!! 

Loose that 1st pound, run that 1st mile, climb that 1st mountain, it will take you somewhere. In my case... to 100.

Who or what inspires you? Leave a comment and let me know!

Getting Ready To Toe the Line

I'm getting ready to toe the line for my first 100 mile endurance run! A couple of months ago I posted about this challenge and the fundraising I will be doing to support LCM, (read I'm Running 100 Miles to Africa! if you need to catch up to speed). I'm hoping you will help toe the line with me through your tax-deductible donations. Please visit my website, 100MilesToAfrica, to donate and learn more.

I'm not the first to run 100 miles, but it is MY first 100 miles! I'm striving to make a difference in the lives of others through running.

Peace!
Rachel