Research Articles
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Brian Torrance assists in running coaching and program development in Aerobic Power Training Systems. He has a Bachelors of Physical Education Degree and a Masters of Science degree from the Department of Medicine, both from the U of A. Brian is currently working at the University in a large population health study titled Healthy Hearts. Brian brings a hand’s on approach to his coaching and program development using specific, individualized plans to suit an athlete’s capabilities. Brian’s tips for race preparation will get an athlete to their best for race day. Each month Brian will contribute an article that will aid the development of an endurance athlete. |
Research Articles Hip Muscle Weakness in Runners
Hip Muscle Weakness in Runners
Written by Kevin Masters
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Paul Niemuth, Robert J. Johnson, Marcelo J. Myers, Thomas J. Thiemen |
Journal Sports Medicine. Vol 15, Number 1, January 2005 |
Reviewed by Kevin Masters
Purpose: To test for differences in strength of 6 muscle groups of the hip on the involved leg in recreational runners with injuries compared with the uninvolved leg and a control group of non injured runners
Athletes: Sample of 30 injured and 30 non injured runners who were similar in gender distribution, weight, and leg dominance. Non injured and injured groups did not differ in years of running experience.
Findings: The leg presenting the running injury had hip flexors and hip abductor muscles or gluteus muscles (muscles that rotate leg away from body) that were much weaker than the same muscles groups on the non injured side. The adductors (groin area) on the injured side were much stronger then the non injured side. Non injured runners were much more balanced in strength between the left and right hip abductor muscle groups.
How does this apply to me: Hip abductor muscles are responsible for controlling the internal rotation of the femur upon foot impact. Inadequate strength of the hip abductor muscles makes for an increased amount of internal rotation of the femur (upper leg). This may lead to Iliotibial band (ITB)syndrome, pain to the medial side of your knee, shin splints, achilles issues and numerous other foot injuries.
What can I do: Incorporate hip strengthening exercises into your year round strength training program. You may begin with an isolated attack on the glutes in order to re-establish “communication” to those muscle groups. Your program should then begin to incorporate more wholistic exercise selections. Exercises that closely mimic the running actions, but while still targeting the hip stabilizing muscle groups.
