As a result, people’s bodies and joints are starting to fail under all this stress. These people have not readied their bodies for running. They started to run, with no effort into strengthening their muscles. And since they were not runner’s to start with, the body does not know what to do with the added abuse.

This is really unfortunate, because there are some steps that can be taken to prevent injury. What is the number one issue I find with runner’s who come in to see me? Weak hips pure and simple. This isn’t even close. They have what I like to call sleepy glutes. I test this mainly with a single leg bridge. Also, when testing the gluteus medius, most people cannot even lift their legs against gravity, how could they possibly be expected to take the abuse of running 20+miles.

Here are the main beginner treatments I have for this:
1. Hip flexor stretch:
As stated above, a lot of my patients aren’t lifelong runners, they are mainly office workers doing the Boston Marathon for fun or for a challenge/bucket list accomplishment/etc. Needless-to-say, these people do a lot of sitting, and typically have extremely tight hip flexors. If these are tight, they can work to “switch-off” the glutes, so this is where I usually start.
2. Double leg glute bridge:
Think of this more as a motor activation exercise as opposed to a pure muscle strengthening. I give people the cue of squeezing their bottom together so as to avoid overuse of lumbar extensors.
3. Single leg glute bridge:
Running is a single stance sport, therefore you need single leg glute activation.
4. Clamshells:
Again a motor activation exercise that helps recruit the hip external rotators or hip abductors
5. Prone bridge:
If patient can exhibit proper form of course
6. Side bridge with side leg lift:
Again, if the patient is able to fully lift leg against gravity
7. Glute med walk:
As you know, running is a closed chain activity, done in an upright position.

These are just a few of things I will have a runner start with to improve glute activation. Also keep in mind that weak hips are not the only issue that could be present, so this is not for everyone. This post also doesn’t get into the topic of these people should be doing a marathon in the first place, but that’s another post.

Any other thoughts?

(sorry about the pictures of me, but I don’t want to get sued)

2. In this article, new studies show that more Americans consume alcoholic beverages than exercise. Come on people, get off your asses and exercise. Then drink.

3. This one of my favorite times of the year. Weather is warmer. Days are longer. Oh and March Madness.

2. Here is a great review of an article relating hip weakness and hip pain. I have been treating this way for years, and it’s good to see it supported by research.

3. I have about 30 pages left of The Omnivore’s Dilemma. Review to follow.

4. While I don’t agree with everything he says, Tony Gentilcore has a pretty funny blog.

5. I’ve been working with a few people training for the Boston Marathon over the last couple months. Unfortunately this week, the first one had to pull out of the marathon. The good news is her back feels great(which I was treating) and her knees knocked her out(which is really bad news I guess).

I’ll be reviewing Omnivore’s Dilemma after I finish. Oh also I’ll be reading the Essentials of Strength Training and Conditioning, as I registered for the CSCS exam.

2. Gym etiquette took a turn for the worst today. My gym has about five total members (which I like). So obviously around 11 AM, there were very few people there. In fact I was the only one in the cardio room. Until someone decided to use the Arc Trainer right next to mine. This is a big no in my book. The next disgrace came as I entered the locker room to change. I look at my locker (and there lockers look like the ones in baseball locker rooms) and there are clothes hanging up. All my stuff is safely locked away in the bottom compartment, but come on, the ENTIRE rest of the lockers are empty. It was all probably the same guy.

3. This is an interesting website.

4. Also this is an interesting study. I definitely fall into trap of open chair evertor training. Another exercise I find helpful is lateral miniband walking, with the band around the feet. Activates the peroneals while training the lateral hips.

2. It’s hard to maintain a busy practice when someone keeps driving away patients.

3. It’s always amazing to watch the Olympics. Downhill skiers will fall going 80 mph and get up. I banged my ankle on my bed and felt like crying.

2.Three day weekends are great.

3.When I was in school I was convinced that it would be easy to keep up with journal articles after I graduated. Well, lesson learned, it is really hard work, not just because of time, but also because its impossible to get access to them all.