Be Active

h e a l t h • l i f e • w e l l – b e i n g

Exercise 1b: Slowly, and with control lift your leg to the side. Keep your upper body stable and straight.

Exercise 1a: Stand with your feet together and a light resistance thera-band around your ankle.

Exercise 2a: Stand with your feet together and take one step to the side so the thera- band is on a 45 degree angle.

Exercise 2b: Slowly, and with control pull your leg back on a 45 degree angle ( similar to doing a skating stride).

Exercise 3: Stand near a wall with one leg behind the other. Bend at the waist and push your hip towards the wall for a good stretch!

Exercise 4: Using a belt, strap or thera-band, lift your leg off the ground and cross it over the other leg. Move only to the point of stretch, not pain.

leg (moving it away from your body) and help to stabilize the pelvis. The previously mentioned studies also found that the injured runners were 28% weaker in those muscles when compared to healthy counterparts. This is not a big surprise in the running com- munity, as runners tend to be focused on speed and endur- ance training and often ignore or underuse these Abductor muscles. In addition to the exercises illustrated below,

conditions, see your doctor or health care professional for a diagnosis. If you are rehabilitating your injury, the exercises illustrated above can easily be done in the comfort of your home. If you are thinking of taking up running, or are currently running injury free, consider adding some cross training activities or sports to your workout to help strengthen these important muscles!

it’s also recommended that runners participate in cross training activities or sports. Activities such as ice skating, tennis and swimming can work the lower body muscles using movements that differ from running. What does all this mean for you as a recreational or competitive runner? Well, first things first. If you think you are suffering from these or any other chronic

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