As mentioned in the last post, common running injuries tend to include key joints of the hips, the knees, the ankles and feet. IT Band Syndrome, PiriFormis Syndrome, Runners Knee, Shin Splints . . . and the list goes on. We’ll get into training errors and other factors leading to this later, however, one key area of prevention for these injuries is my next Secret to Success in Strength Training for Runners:
Secret #2: Stabilizers
Many running injuries can be prevented by activating and strengthening the stabilizers. There are 2 key areas to focus on: Glutes, and Adductors/Inner Quads.
I mention activation first. Many of us suffer these days from sleepy glutes . . . glutes that have forgotten their job! Much of this happens because of too much sitting, not enough movement and especially, not enough squatting. Same goes for Inner Thighs. Don’t get me started!
What do these muscles stabilize? Your hips, and one of the most used and least stable joints in running: your knees. When I see athletes with wobbly knees in their squat or lunge, I cringe, and I know they are not working their glutes. And likewise, knees drifting toward the midline indicate weak adductors and inner quads, which are synergists to the powerful outer Quads we develop with running.
Want to feel this for yourself?
Try these squats: Stand up, step your feet wide, make sure your knees track over the toes, sit hips back into a squat while keeping your chest up and eyes forward. Do a few squats. What muscles do you feel working?
Now go and do a few more, and this time, as you come up out of the squat, engage every muscle in your legs, especially your glutes (back of hip) and your inner thighs. Push your heels into the floor and make the eccentric movement more dynamic (like you were going to jump). Should feel quite different, more powerful, more control, and yes, activating your glutes and adductors! Here’s a short video to give you training ideas for Glutes:
and for Inner Quads:
Stay tuned for Secret #3!
Sandy
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