As we are now in the height of charity race season I thought I’d help those runners who are new to the sport and help them prevent any unwanted injuries. The most common injuries we see over summer are running related injuries due to the better weather and the charity races held over the next few months. Injuries usually are knee or hip related for women and for men ankle or knee related. In this post I thought I would concentrate on the injuries women are more prone to picking up, however, the exercises on the video are also beneficial to men.
As I said women usually suffer with either hip or knee injuries this is due to our larger ‘Q- angle’ (the angle between our knee and hip). A larger ‘Q-angle’ puts extra strain on our hips during running making us more prone to IT band injuries (the muscle that runs from the hip down the outside of the leg to the bony prominence just below the outside of the knee). IT band injuries can cause us problems both in the knee during movement and problems in the hip both during the run and at rest. In my experience strengthening the hip rotators, the glutes and strengthening pelvic stability alongside stretching helps reduce the incidence of the injury and helps the rehabilitation of the injury if symptoms are already present. These exercises are easy to do at home with no equipment necessary. The exercises will strengthen the glutes, the hips, lower abdominals, core and pelvic stability taking away the strain on the IT band amongst other muscles. Give them a try and let me know how you get on.