Written by Connor Ryan PT, DPT, CSCS, PRC
As a physical therapist one there are a few common injuries I tend to help people work through.
- Achilles Tendinopathy/Tendinitis
- Knee pain/tendinopathy
- Hip Pain
- Low back pain
- Foot/Ankle Pain
My approach will almost always involve you retraining your brain to use your “glutes” in order to be more efficient and remove undue stress to the areas you are coming to see me for.
What are glutes?
Glutes in a kinesiology book will tell you they will extend your hip, Externally rotate your hip, and Abduct your hip. WHEN THEY SHORTEN
AKA push your foot behind you, and move your upper leg bone out to the side (Abduction) and Rotate it out ( turn knee or toes out)
Band walks are something I used in the past in my preparation/warm up phases of a workout to “wake them up”
Truth be told I use them almost never and I use band resisted glute promoting the ER/Abduction very rarely as well.
WHY?
The deficits I see in people in their mechanics often stems from the glutes being too shortened and not being able to express control and strength and function in a lengthened state.
I’m not just picking on the banded glute walk or “monster walk”. But focusing on anything that shortens the glutes can be problematic and may steal valuable hip rotation that helps the body dissipate forces while running and keeps you healthy. You won’t need a piriformis stretch if you are able to lengthen while controlling yourself in a closed chain (foot on the ground)
Try this instead:
The Table RDL
Find a counter or table top and place hands or elbows on the table and fold at the hips. You want to keep a long spine and relaxed back. Find your full foot and “press into the ground”. You should feel a lower glute stretch and activation.
Breathe deep and full and direct pressure low to get your pelvic floor moving up and down and helping getting you the Hip range of motion changes we are looking for.
In conclusion, there are many things we can do to help our bodies be prepared for running. Well controlled hips and pelvis and being able to gain strength and capacity with a lengthened glute is a major part of the equation and your low back, hips, knees, and feet thank you for it. Give it a shot!
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