“Strengthen your core!”
This has been the repeated advice from nearly all the health care and sports experts whose help I’ve enlisted since suffering a hip injury last summer during marathon training.
I always thought that my abs and glutes were already in pretty good shape, not to brag or anything.
But I would soon learn that runners are notoriously weak in their core midsection and pelvic area. This was readily demonstrated to me – first by the sports medicine specialist I saw, then by a physical therapist – when testing the strength of my legs in side-to-side motion. And it was emphasized yet again by the doctor who’ll be performing arthroscopic surgery to repair a hip labral tear next month.
The core includes the gluteus maximus, a k a butt; the abdominal muscles; hip flexors and abductors; and the illotibial band on the outside of the leg. Keeping them all strong and stable will improve my alignment and make me less prone to injury as I pound the pavement or engage in other sports.
Because core strengthening is such an important part of the recovery process, I think it’s worth revisiting regularly in this blog. I, for one, expect to be doing plenty of core-strengthening exercises after the surgery, in my next round of physical therapy. I hope to share these exercises with you in future posts, along with links to other helpful articles, videos and Web sites.
Great Blog!!! I enjoy your writing style ! It really does help to read about others that are making COMEBACKS!!! You have inspired me to do extra core exercises and stretches today. Let’s face it… tighter glutes and hips, with the accompaniment of stronger abdominals not only enable you to run more efficiently, they enable you to look and feel better while being more efficient. Keep up the great recovery!!
Thanks, Maureen. I never realized how important my core was until I got injured!
Thanks, Patrick. I’ll definitely be getting into cross training in this blog.
I feel your pain. I have been training with a fair level of intensity for a few triathlon races this year. Since late last year a nagging right hip has been slowing me down. My doctor sent me for a few physiotherapy sessions. Within a few minutes of their intial assessment the verdict was in – an irritated hip flexor due to weak (like a squirrel) core muscles. It is still with me but much better after several focused physio sessions.
Also, what might be helpful to runners is a bit of cross training. I might suggest substituting the odd long run for a long bike ride (watch out for potholes on 46).
Great blog. Hope to see you back on the road shortly after surgery.
Thanks…all the best to you!
Thanks so much, Martta! After the surgery, on July 15, I’ll have several weeks of PT, with the goal to gradually going back to running again. Lots of butt exercises with resistance bands in the future, some of which I plan to share on this blog. In the meantime, I hope you remain strong and healthy!
Oh boy, can I relate to this! I just had my right knee x-rayed two weeks ago and was told I have “minor arthritic changes.” The good news is that glute strenthening exercises, specifically plyometric exercises, can help strengthen the area. I already work with a trainer once a week to strenghten my core but I really need to concentrate on my weak glutes. And yes, weak glutes are very common in runners. The exercises the sports doc gave me are tough (involves squatting and then jumping–both things I hate!) but he swears by them. And they have gotten a little bit easier to do each time. Good luck with your PT and glad your injury is treatable.