If you have been a reader of my blog you probably are familiar with my lengthy injury list. I have IT band issue, piriformis issues, and achilles tendonitis just to name a few. All these injuries can be linked to one inherit problem, I have week hip flexors
Why are the hip flexors so important in running, according to Reed Ferber, Ph. D., director of the University of Calgary's Running Injury Clinic. "Inadequate hip muscle stabilization is a top cause of injury in runners," he says. "The hips need to be strong to support the movement of the feet, ankles, and knees."
To determine if you have weak hip flexors try the flowing exercise :
1. THE TEST: Do a one-legged squat
THE VERDICT: If your knees collapse inward, your hips are probably weak.
2. THE TEST: 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.
THE VERDICT: If you can't do two sets of 10 reps without holding onto a wall for balance, your hips are weak.
3. THE TEST: Sit on the edge of a bench and lie back. Pull your right leg in to your chest; let your left leg hang down.
THE VERDICT: If your left thigh lifts off the table, your hips are tight.
2. THE TEST: 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.
THE VERDICT: If you can't do two sets of 10 reps without holding onto a wall for balance, your hips are weak.
3. THE TEST: Sit on the edge of a bench and lie back. Pull your right leg in to your chest; let your left leg hang down.
THE VERDICT: If your left thigh lifts off the table, your hips are tight.
If you are like me and have weak hip flexors here are some exercise you can do to strength them. Try to do 3 sets of 10 on each leg, 3 times a week.
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.
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.
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.
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.
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