May 11, 2012

Glute Strengtheners

Runners often complain of chronic muscular imbalances. Whether one hamstring is tighter than the other or injury has created systemic weakness, it’s a good idea to do some basic strengthening exercises.

I have a chronically weak right glute due to tromping through the rain forest in the belly button of Costa Rica over 20 years ago. Trail running has strengthened the glute to a point, but the imbalance rears its ugly head when I do extended road or speed work. Coming off a 16-week marathon training cycle, I’ve put in my share of fast road miles and recently visited my trusted Physical Therapist to see what kind of damage I’ve done.

My PT, an Age-Grouping Ironman, had me do a few one-footed squats. I squatted like a champ on the left foot, then gritted my teeth when I wobbled on the right. He chuckled, laid me down on the table and promptly gave me two exercises for the glute.

1. External Rotation Clamshell: Lie on your left side with your left leg straight on the floor (no bend in the hip). Place your right hand on the floor in front of you to support the upper body. Bend your right leg until the arch of the right foot rests on the inside of the left knee. Start with the right knee touching the floor in front of you, then slowly raise the knee toward the ceiling, keeping the right foot in contact with the left knee at all times. When you’ve raised the right knee as high as you can, slowly lower it back to the starting position. Repeat this exercise 15 times.

Side leg lifts. Note the foot position in each photo.

2. Side leg lift: Lie on your left side with your left leg straight on the floor, as though you are standing. Stack your right leg on top of your left and roll slightly forward so that your right arm is taking a little of your weight. Begin by turning the right foot so that the toes point upwards. Very slowly raise the leg as far as you can, keeping the toes pointed up. This posture engages the gluteus medius. At the top of the exercise gently release the leg back down. Let the toes return to a neutral position. Repeat this exercise 15 times.

After doing each exercise 15 times, repeat the set once again. Do these consistently twice a day for two weeks, then you can join me at my next PT appointment and we’ll see who’s butt is stronger.

Filed Under: Sick or Injured, Spring 2012, Training Tagged: ,
October 26, 2010

Exercises to strengthen glutes, hips and IT Band

I saw Bob Cranny over at Altitude Physical Therapy last week regarding my sore right IT Band and achy left knee.  He pushed, pulled, prodded and pronounced me fit; there’s nothing structurally wrong.  That being said, the culprits of the pain are weak gluteus maximus, gluteus medius, and iliosoas tendons.

He was more concerned about the IT Band than the other knee, as the knee issue seemed to be a secondary symptom that was triggered when the right leg and IT Band got tired.  The stronger hip and quad on the left side compensated for the weaker right side by firing more, which tightened the tendons around the right knee and led to the pain that caused me to stop running last week.

Runners are notorious for weak hips and glutes, which make IT Band issues and knee pain so common.  Bob gave me a series of five exercises to do on a daily basis to strengthen the muscles.  I can strengthen the muscles and get back into Marathon Training without losing much time or speed.

Here are the exercises he prescribed, along with a description.  Seeing as how I’m not the only one to have weak hips and glutes, I thought I’d share the knowledge.  I do these daily now, and after only a week I can tell a difference in my right hip.  Also, all IT Band pain is gone!

Butt Crunches: Do 2×15 each leg.

Lay on your stomach with your knee bent at 90 degrees. Raise the leg to the ceiling, tightening the glute. Release and repeat.

Side leg lifts: Do 2×10 each leg.

Lay on one side with hips rotated slightly forward. Rotate foot out and lift leg up and down.

Clams: Do 2×15 each leg

Lay on one side, start with left leg straight on the ground. Bend right leg, place right arch of the foot on left knee.

Lift knee until rotated open, then bring back down to beginning position.

Fire Hydrants: Do 2×15 each side

Imagine you are a dog. Get down on all fours. Lift one knee upwards as though you are peeing on a hydrant. Release. Repeat. It’s as good as all that.

Bill Special: My husband Bill lives for this exercise!  Do 2×15 each side

Lay down on your stomach.  Have your partner place his/her RIGHT hand on your left hip.  Bend your RIGHT knee to 90°.  Have your partner put his/her LEFT hand on your foot and provide resistance.

Draw the right foot across to the left side of your body with controlled motion, then back to starting position.  Do 2×15 each side.

Doing these exercises daily will really improve the strength of the glutes, which is where runners get the majority of their strength and power.  I’ve been doing these daily for a week and can feel a difference already.  Thanks, Bob!

Filed Under: Fall 2010, Training Tagged: , ,