Category: Knee and Hip
Dynamic Warm up and Hip Flexor Stretch
Stretching your hip flexors is an extremely important part of a complete workout and injury prevention routine that is often forgotten. Start with a basic hip flexor stretch. If you are looking for something a little more dynamic than the basic hip flexor stretch then this is the exercise for you. It stretches your hip [...]
Read moreChecklist for Faster Running Form
Drop your shoulders down away from your ears. Engaging your upper traps too much while running decreases the efficiency of your core muscles. Decreased efficiency means more energy expenditure and slower times. It also causes shallow breathing, which can hinder your lung capacity.
Read moreWhy run hills?
Helps develop both strength and power. These make you a faster runner. Improves running form. It is harder to run up hill with poor posture. A good hill makes you straighten up and use your arms. Increased glute work decreases the risk of almost every single running injury. Improves turn over and stride length. Mental [...]
Read moreTrochanteric (Hip) Bursitis
Anatomy: A bursa is a fluid filled sac that protects a soft tissue structure from a bone. The trochanteric (hip) bursa is located directly on the outside of the hip. Inflammation and swelling of this bursa causes pain. Symptoms: Pain or ache in the outside of the hip that worsens with movement or pressure. Pain [...]
Read moreHamstring Lifts
Hamstring strength: Supports the lower back Balances out the Quadriceps muscle Protects against strains Hands facing forward with shoulders down Keeping knee unlocked and back straight lift hips Work up to 3 sets of 10 If this is too hard start by just trying to hold up one leg Always consult your physician before starting [...]
Read moreIT Band Syndrome
This injury responds extremely well to immediate treatment; but if left unattended, it can become a nagging, chronic problem. To prevent IT Band syndrome, check out the exercises below under treatment. They can easily be added to your routine to keep injury at bay and in the process make you a little faster. Improving muscle [...]
Read moreHamstring Strain
Cause Hamstring strains generally occur from starting speed work before building a base. Whether it’s sprinting, hills or just plain over striding, a hamstring can be the first to go. The hamstring can also be strained from an improper firing sequence. This occurs when the hamstring fires a split second before the glutes, thus causing [...]
Read moreHip Arthritis
What is Arthritis: progressive wearing down of the cartilage in the joint. cartilage provides a protective layer of cushioning between the bones. also called degenerative joint disease or wear-and-tear arthritis. means “inflammation of a joint” often begins as a feeling of stiffness or discomfort which progressively gets worse over time. pain may be worse in [...]
Read moreGeneral Overview of the Hip Joint
The hip provides a key structural component for the entire body. Key reasons to focus on hip strengthening exercises: Run Faster (Running) Change directions Faster (Tennis or Soccer) Rotate with More Power and Control (Golf) Pop, Carve and Respond Quicker (Any Board Sport) Prevent Hip and Knee Arthritis Decreased Risk of Low Back and SI [...]
Read moreBridges
These are one of my favorite exercises for building hip strength and stability! Basic Bridges Keep spine in neutral by tightening abdominal muscles. Pull shoulders back and down. Press through heels. Lift hips off floor as high as possible, while keeping a neutral spine. For an added stability exercise hold a double leg bridge and [...]
Read moreClams and Reverse Clams
Clams and reverse clams are a great way to strengthen both the external and internal rotation muscles of the hip joint. Key tips: Keep stomach tight Do not let back or pelvic position change throughout the exercise, movement comes from your hip only Should feel in your hip, like you were resting your hand in [...]
Read moreStanding Hip Abductions
Having adequate hip strength plays a crucial role in supporting our bodies. From knee pain to back pain, decreased hip strength can be the weak link in the chain. Muscle activation and standing balance are key. A simple exercise involving standing hip abduction targets all these aspects. Key Points: Stand tall with good posture Lift [...]
Read moreHip Flexor Stretches
Ever feel like you are 90 when you are not? Do you have trouble getting out of the car after a long road trip? Since we are a society that sits for great lengths of time the front of the hip often gets tight. Listed below are a few great stretches for opening up the [...]
Read morePosterior Hip Stretches
A proper stretching routine is a crucial component for a complete workout program. Tight hamstring and hip muscles alone can contribute to low back and hip pain, which can easily be resolved with a few simple stretches. Below you will find a few of my favorite stretches for the hips and low back. Important key [...]
Read moreDouble and Single Leg Squat
Ever experience knee pain? This is a great exercise to help strengthen the muscles that support the knee and play a vital role in preventing pain under the patella (knee cap). This exercise specifically targets knee stability, and helps on many levels, from someone trying to improve balance or prevent knee pain to a high [...]
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