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,
h e a l t h • l i f e • w e l l – b e i n g
9
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
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!
Exercise 1a:
Stand with your
feet together and
a light resistance
thera-band around
your ankle.
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.
Exercise 1b:
Slowly, and with
control lift your leg
to the side. Keep
your upper body
stable and straight.
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!