When you can easily complete the current level of action, you can go to the next level of training.
In addition, runners who lack dynamic pelvic stability also reduce their stride length.
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The gluteus medius, tensor fascia lata and psoas quadratus were tested in order.
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Lift and abduct the left leg a few inches away from the right leg, and maintain this position using the muscle centrifugal contraction mode before the test.
01 level 1 (2 groups, 10 times in each group) 1.
Therefore, the gluteus medius should be evaluated in every possible running related injury.
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However, many runners will have some lower limb and trunk injuries more or less due to running, but people do not know that the root cause of many injuries is the lack of function of gluteus medius muscle.
At the same time, the gluteus medius is the key to the dynamic stability of the pelvis.
Rotate the upper leg outward to separate the knees while maintaining the activation of the heel and core muscles.
How do you evaluate your gluteus medius? Let’s introduce how to evaluate the gluteus medius ~ let’s test it! Tip: you need the help of a friend.
Keep the knees close and rotate the upper hip inward, so as to lift the upper foot away from the other foot until a binding posture is formed, and finally return to the starting posture.03 Level 3 (2 groups, 10 times in each group) 1.
If he can fight, the gluteus medius is classified as normal.
The first step of hip abduction activation mode test is to lie on your side with your legs together and your left leg above.
Maintain the height of the knee joint, rotate the hip outward until there is a sense of limitation, and finally rotate the leg Put it back on the ground to rest.
Therefore, the strength and control of gluteus medius may be the most important part to achieve an efficient running biomechanical model.
If the psoas quadratus or tensor fascia lata is activated first, it turns out to be in the wrong order, which will lead to adaptive muscle shortening.
Here is a detailed introduction to the action ~ come and practice! Tip: the following actions are arranged in order from easy to difficult.
Maintain the height of the knee, and rotate the hip outward by turning the foot to the ceiling until there is a sense of limitation, and finally return to the starting position.
Lie on one side of the non dominant leg, bend the hip about 45 degrees, bend the knee 90 degrees, and bring the feet together.
It is a deep muscle, mostly covered by the gluteus maximus.
04 level 4 (2 groups, 10 times in each group) 1.
Attachment position: oblique position of the lateral surface of the greater trochanter of the femur.
Place your left hand near your knee and apply downward pressure to your legs.
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If this downward pressure can be resisted, the posterior fibers of the gluteus medius muscle are classified as normal.
Proximal anterior muscle fibers: internal rotation, which can assist hip flexion.
02 Level 2 (2 groups, 10 times in each group) 1.
Proximal posterior muscle fibers: external rotation and hip extension.
What is the gluteus medius? Our hip muscles can be divided into gluteus maximus, gluteus medius and gluteus minimus.
The correct activation sequence should be: activate the gluteus medius first, then the tensor fascia lata, and finally the psoas quadratus when the pelvis is raised at an elevation of 25 degrees.
Starting position: the outer side of the iliac bone, below the iliac crest, between the posterior gluteal line and the anterior gluteal line.
Place your right hand gently on the muscle and touch the psoas quadratus muscle.
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Lie on the side of the non dominant leg, bend the hip about 45 degrees, bend the knee 90 degrees, and the upper leg is parallel to the ground.
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Lie on one side of the non dominant leg, bend the hip about 45 degrees, bend the knee 90 degrees, and bring the feet together.
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The tester fights stress.
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Lie on one side of the non dominant leg, bend the hip about 45 degrees, and keep the upper leg straight.
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The gluteus medius is located on the outside of the hip.
The second step is to lift and abduct the left leg, lift several inches from the right leg, and record the activation sequence of muscles.
If the function of gluteus medius muscle is insufficient, there will be insufficient strength to stabilize the pelvis, and shaking will occur during running, resulting in problems in force transmission, resulting in lower limb and trunk injuries.
If the posterior fiber of the gluteus medius is emphasized in the muscle strength test, the tester’s left hip joint is controlled to extend and rotate slightly, and downward pressure is applied to the hand.
Next, in order to palpate the gluteus medius and tensor fascia lata, you need to put some fingers on the tensor fascia lata and your thumb on the gluteus medius.
The muscle strength of the anterior gluteus medius muscle fiber was measured in a side lying position with the left leg above.
Function: proximal and superior muscle fibers: external rotation, which can assist hip abduction.
After evaluating the gluteus medius, if you find that your gluteus medius has tension, pain and dysfunction, you need to strengthen the training for the gluteus medius! Clam practice is considered to be the best way to strengthen the gluteus medius! This article will introduce the clam practice is divided into four levels.
Maintain the height of the knee joint, rotate the patient’s hip inward, so as to raise the foot towards the ceiling until there is a sense of limitation, and then return to the starting position.
The relationship between gluteus medius and running? When you are running, you are either completely off the ground or one leg is in dynamic balance.
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