Runners watch those hips...

What a great day!
Not only was the NYC half marathon today but it's just so sunny and lovely!
This afternoon I met up with two friends of mine, both doctors, and we had a great time talking about preventive measures for runners against injuries. As most of us are well aware, muscle imbalances are the primary culprits in causing injuries. Runners who are seeking answers as to where their ankle, knee, or foot pain is really coming from might need to look higher. Weak hips are often the culprits behind patellofemoral syndrome, Achilles tendinitis, and iliotibial-band syndrome. Top job for runners hips is stabilization, so when the hips are not strong enough to support the movement of the feet, ankles, and knees--problems arise.

Not sure if you have weak hips? Try this test out and check out your hips

- Do a one-legged squat and if your knees collapse inward, your hips are probably weak.

- Stand with your right foot on a step, the left dangling in the air, your hands on your hips. Slowly raise your left hip up, and then release back down. Now If you can't do two sets of 10 reps without holding onto a wall for balance, your hips are weak.

-Sit on the edge of a bench and lie back. Pull your right leg in to your chest; let your left leg hang down. If your left thigh liftsoff the table, your hips are tight.

Here are some exercises we can do:

SEATED HIP EXTERNAL ROTATOR
1. Attach a resistance band to the left end of a bench and loop the other end around your right foot.
2. Keeping your knees together, lift your right leg out to a count of two, then release back down to a count of two.
3. Repeat on the other leg.


STANDING HIP FLEXOR
1. Put your right foot in the resistance band and turn so you are facing away from the band's anchor.
2. Keeping your right leg straight, lift it forward to a count of two, then release it back down to a count of two.
3. Repeat on the other leg.


STANDING HIP ABDUCTOR
1. Anchor a resistance band to a stable object.
2. Loop the other end around your right foot so the band crosses in front of you.
3. Standing with your left leg slightly behind you, keep your right leg straight and lift it out to the side. Lift it to a count of two, then release it back down to a count of two.
4. Repeat on the other leg.

To think, we stress out and obsess about over-pronation and wearing the right footwear, gizmos to wear and what to eat before a race. And of course, all of this plays a role but... I have to say the older I get, the more I am into memories of floor exercises and watching Olivia Newton John "Lets get physical."
Happy running.