After a few training runs I began experiencing some hip pain (trochanteric regional pain syndrome), so I devised a rehab strategy to help out.My rehab plan was designed to strengthen the muscles that decelerate the body as it lands Vitamin D3 Health Benefits from a jump as well as the muscles that control side-to-side shifting of body weight. These are the two types of forces that stress the muscles around the trochanter – the piriformis, iliotibial band, gluteus medius – and can lead to hip pain.For me, incorporating these exercises into my routine on a regular basis has allowed me to continue with my training without pain and without even missing any of my training runs.

You might find my rehab strategy useful too. Even if you’re not a runner, you might have hip pain, iliotibial band syndrome, sacroiliac problems, or stress on the knee. Each of these local problems can likely be traced back Vitamin  to the same common cause – inadequate stabilization of the vertical forces of landing or the lateral forces of weight shift.

Here are the exercises I’ve been doing:

1. Forward weight drift
Basic level: Stand with your feet parallel and about 6 inches apart. Keeping you trunk straight and your entire vertical alignment intact, let your body weight shift forward over your toes as far as you can while still allowing your heels to remain on the floor. Hold for 5 seconds, then return to neutral.

Added difficulty: While your weight is shifted forward over your toes, also lift both arms straight in front of you and hold them in a horizontal position in front of you.

Extra added difficulty: Hold weights in your hands and raise them to a horizontal position in front of you.

2. Toe raise (Elèvé)
Basic level: Standing with feet parallel, rise on both toes, then lower.

Added difficulty: Lift one foot off the floor and use the strength of only one foot to rise. You can hold on for balance if you wish.

Extra added difficulty: Hold weights in your hands while rising on toes.

3. Toe pointing (Tendu)
Standing on the left leg, stretch the right foot to the side to a point at which the ball of the foot and toes are still on the floor. Then stretch the right foot further to the side, keeping the toes in contact with the floor while lifting the ball of the foot, moving the foot as far as it can go while having the right toes still slightly touching the floor. Repeat on the other side. Can also be done with the feet parallel, stretching the foot to the front.

4. Knee bend (Plié)
Basic level: Bend the knees, and then return to vertical. Be sure that the hip joint, knee joint, and ankle all fold congruently.



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