Know how to practice buttocks, can run faster and more stable! Writing / corduroy, wicker editor / corduroy production / Macondo running Research Laboratory for those who love running, sports injuries are almost everyone’s problems

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Among them, running knee, iliotibial tract syndrome, patellar joint pain syndrome and other injuries are the most common

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Xiao Bian once encountered a similar problem

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Every time he ran to the third to fourth kilometer, he would have a dull pain on the outside of his knee

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At this time, many people will fall into a misunderstanding that running hurt their knees

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If you go to a doctor, they will also advise you to control inflammation, reduce running, etc

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In fact, for most runners, knee injuries are largely due to a lack of muscle strength in a certain area

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When running, the strength that this part should bear is transmitted to the knee joint or even the ankle joint

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Over time, the knee joint and ankle joint will cause damage

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Xiao Bian remembers listening to a lecture given by a sports rehabilitation teacher

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He once said that the pain in a certain part of a running injury is not necessarily the problem in that part, but may be involved

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When looking for the causes, try to find the upper and lower ends of this part

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For example, your lower leg heel hurts

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The main reasons are: first, the upper calf muscles are too tight and not relaxed enough; second, the feet are too pedaling or landing too heavily, The lower leg bears too much extra force

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That is to say, the treatment of headache and foot pain will only be superficial

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To solve the problem, we must find the “source” and start from the root

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So it’s the same for knee injuries

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It’s true that the strength of thigh and calf muscles is very important, and the culprit of knee injuries is actually the gluteal muscles

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Why do you say that? Today, let’s talk about the importance of hips for running

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Why are hip muscles important for running? When a person is running, it is a joint that drives a joint

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If you look at the ankle joint by joint, you will find that the ankle joint is dynamic, the knee joint is stable, the hip joint is dynamic, the lower back is stable, the middle back is dynamic, and so on

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Because of the weakness of the hip muscles, the joints that we should have been stable will become dynamic, so other joints will be over stable or over displaced

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In the past, if athletes suffered from patellofemoral pain syndrome or iliotibial tract friction syndrome, they always thought that quadriceps femoris was not strong enough to lead to incorrect patellar displacement force line

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But now, more and more scientific research shows that the weakness of gluteus medius has a greater impact on the knee joint, even the ankle joint, than the weakness of quadriceps femoris

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From the way of stress, the function of gluteus medius is to stabilize the hip joint and make the hip joint do all directions of motion except adduction

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When the muscle strength of stabilizing the hip joint is insufficient, the extra force needs to be borne by the muscles of the knee joint and the lateral femur

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That is to say, when your gluteus medius is weak, the force that your gluteus medius can’t bear when you run will be transmitted downward to the knee joint

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Obviously, the injury of the knee joint will increase

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Some people may want to ask, my gluteal muscle is not strong, can’t I still run? Such is the case

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This is because the human body is very wonderful, no matter whether the function of your various parts is good or not, it can automatically coordinate and let the body move

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Even if your gluteal muscles don’t function well, other parts of our body will add compensation to make up for the lack of gluteal muscles, so we can still run

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But what should have been done by the gluteal muscles is done by the waist or legs instead

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But over time, there will be injuries in other parts of our bodies

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This is also why a large number of runners have such and such problems after running for a period of time

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Therefore, if the gluteal muscle is too weak, more running will bring all kinds of injuries

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If you need to stop running to recover from injuries, the training plan will be ruined, and the previous training results will be greatly discounted

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Xiao Bian very much agrees with a sentence: running without hip training is running for nothing

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What does gluteal muscle have? Speaking of the hip, everyone can find out where it is

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But if we want to practice gluteal muscles, we must have a further understanding of the hip

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The buttock is mainly composed of three parts of muscles, from inside to outside, the order is: gluteus minimus, gluteus medius and gluteus maximus

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In addition to the gluteus maximus, the gluteus medius and gluteus minimus extend from the rear of the hip side, which are often ignored by amateur runners

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However, the division of labor and cooperation between these muscles is very important for maintaining pelvic stability and lower limb movement stability during running

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At the same time, the gluteal muscle is also a very important part of the core muscle group

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Only when the gluteal muscle group can work effectively with the trunk muscle group, we can reduce a lot of injuries in the process of running, and at the same time, the efficiency of running will be improved

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Do you know what is the biggest muscle of human body? That’s the gluteus maximus! The gluteus maximus, together with the body muscles, buttocks and gastrocnemius, makes your body in a straight line during running, and is not easy to be injured

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At the same time, the gluteus maximus plays a role in driving the body forward during running

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Gluteus medius is an indispensable link in the lower limb power chain

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It is responsible for the abduction and external rotation of the thigh and femur, and also plays a role in improving the stability of the pelvis and knee joint

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If you practice it well, you can improve running posture, improve running efficiency, and make running more energy-saving

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And the gluteus minimus is to assist the gluteus maximus and gluteus medius to complete more actions

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It can also be regarded as a part of the gluteus medius, so the strength of these three muscles can even judge a person’s sports ability

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The gluteus maximus is the accelerator, and the gluteus medius is the stabilizer

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Strong hip muscle strength in addition to reducing injuries, but also for you to maintain the ideal running posture, improve performance is also crucial

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If the gluteus medius, which is responsible for the abduction and external rotation of the thigh, is weak, the knee will buckle in

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The knee of human body is originally straight

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If there is an internal buckle during running, the pressure on cartilage ligament and meniscus can be imagined

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In this year’s Hakone post 10 area, koye Temple of Chuangjia university has obvious knee buckle phenomenon

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It can be said that most of the lower limb injuries are related to the improper force line, and the gluteus medius is a powerful tool to control the force line

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Studies have shown that the strength of gluteus medius muscle in patients with knee pain is significantly weaker than that in healthy group, with a difference of about 20% – 35%

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If you look closely, in the sprint, the hip muscles of athletes are very developed, that is the source of their running strength

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Long distance runners seem very thin, but they also have developed gluteal muscles

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However, for the average runner, a long period of sedentary makes our gluteal muscles degenerate, making them weak

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Running knee, lower back pain, tibial pain, ankle pain, etc., in fact, the cause of these injuries is likely to come from the weak buttocks, in the long run, because the leg muscles gradually tired, unable to continue to bear the impact, muscle weakness has to be borne by the joints

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How can ability train buttock muscle? Dr

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Romanov, the world famous sports scientist, once wrote in the article: “if I recommend the most important training for runners, I would recommend hip strength training.” This also highlights the great role of gluteal muscles in running

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So, how can we practice our gluteal muscles well? The following Xiaobian found 12 hip exercises, each do 15-20 times, do 3-4 groups, twice a week, persist, you will have a strong and beautiful hip, run faster and more stable.

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