When I heard this conclusion, I was very surprised,” said Toni dauwalter, a physiotherapist Dauwalter didn’t follow the coach’s advice, so he finally injured after six months and had to stop training for four months because of severe Iliotibial syndrome.
The same is true for runners, because the sharp rise in training volume is the main inducement for almost all sports injuries.
Strong muscle strength can support the improvement of training volume and intensity.
With the increase of distance, the accumulation of minor injuries finally broke out, resulting in such serious consequences.” In addition, incorrect running posture is also easy to cause hip injuries.
In the past, athletes with patellofemoral pain syndrome were always considered that the quadriceps femoris was not strong enough to lead to the incorrect force line of patella displacement.
It is also the joint with the most weight and the most stress in the whole body.
Hip training} therefore, in order to prevent hip injury, strengthening and stretching hip flexors is the key, and of course, hip and core strength training.
Source: when the running school (ID: paobuxueyuan) was brushing up, it was suddenly pushed several discussions about hip pain after running: in fact, at first glance, the running volume of these two runners is not very large, and it is reasonable to take a rest after running, so why do they still have hip pain? Let’s analyze it in detail below.
However, more and more scientific studies show that the weakness of gluteus medius muscle has a more serious impact on the knee and even ankle than the weakness of quadriceps femoris.
> > > Iliotibial tract friction syndrome if you often run on roads or suburban roads, and the pressure direction of the foot when landing remains unchanged, which will cause pain on the outside of the knee, you may suffer from iliotibial tract friction syndrome.
Of course, we will also list the improved training methods.
Due to the particularity of the hip joint, it is difficult to really practice the hip in general strength training.
When the muscle stabilizing the hip joint is weak, the task of stabilizing the pelvis needs the muscle groups on the outside of the knee joint and femur.
This principle is not complicated.
Only through strength training can they effectively increase muscle strength and muscle fiber density.
Only when the hips on both sides are bent and extended alternately (running, high leg lifting running, step jumping and other actions), the mode of hip joint force will be activated.
This is why many scientific data encourage athletes to implement strength training.
If a healthy runner who often runs 5km suddenly wants to challenge the 42.195km marathon, there is no step-by-step physical growth, in exchange for excessive fatigue of muscles and joints and muscle fiber damage.
Naturally, there will be various problems in the knee joint.
The pelvis is in the middle of the human body.
If you feel numbness or pain on the outside of your hip joint during or after running, your hip joint may have bursitis.
Therefore, we recommend several exercises for your reference: > > > > support the wall with both hands and run in place ▲ this figure comes from the 30 day strength training plan.
“Many years ago, my fitness coach said that I not only had weakness in my hip and hip muscles, but also had problems with my posture when I ran.
The function of gluteus medius muscle is to stabilize the pelvis and make the hip joint move in all directions except adduction.
> > > Lift the back foot 90 degrees and bend ▲ this figure comes from the 30 day strength training program.
Her coach later explained to her: “because your hip and hip muscles were not particularly weak at that time, you could ensure no injuries in short-distance training and competition, but then you began to participate in the super marathon.
In other words, when your gluteus medius muscle is weak, go running, and the downward transmission of force that the gluteus medius muscle cannot bear will be borne by the knee joint.
The importance of pelvic position and hip joint stability is very important for the movement of the whole person.
The instability of the pelvis can affect the scapula upward and the stability of the ankle downward.
The lack of core and hip strength is also one of the reasons.
There are many causes of hip injury, and overuse leads to hip strain, which is one of the biggest reasons.
Stand with one foot supporting the ground and keep your body straight..
Although the hip is a joint, not a muscle group, there is no so-called “hip strength”, but the movement of the hip is driven by a series of surrounding core muscle groups.
> > > Stress fracture if a runner runs on hard roads such as concrete or asphalt for a long time (without interruption), he has pain deep in his hip, which is likely to lead to stress fracture of your hip joint.
The importance of gluteus medius muscle has only been put on the agenda by the sports science community in recent years.
> > > Hip flexor strain hip flexor strain occurs when one or more hip flexors are stretched or torn.
Imagine that if the pelvis is misaligned, it is equivalent to repeating the wrong posture during the long-distance running, and the pain is taken for granted.
As we said earlier, your hips determine your center of gravity.
In fact, the most important muscle for fixing the pelvis is the gluteus medius.
How important is the hip? Hip joint is an important joint connecting the trunk and lower limbs.
The basic posture of running is the action of constantly exchanging one foot landing, and the core of its movement chain is the correct position of pelvis.
Hold the wall with both hands, keep the balance between the trunk and the wall, and run in place for 30 seconds.
Its main structure is pelvis, crotch joint and sacroiliac joint, which are connected with femur and spine at the same time.
Because the pelvis is located in the center of the human body, it not only supports the stability of the human body upright, but also coordinates the center of gravity of the body in the process of movement.
Common hip injuries for runners, the most common hip injuries include: > > > > synovitis.
When your center of gravity is not stable enough or fluctuates too much, including the left-right shaking and left-right arm swinging we often see, it will not only increase the unnecessary energy loss, but also increase your landing impact force and the load borne by muscles and joints.