Its the little things that matter most: Running

I love that my day job involves helping people achieve their fitness goals and rehabilitating them to achieve positive movement experiences, but look people, I'm no saint. Let me explain: I'm very wishy-washy when it comes to cardio, I'm talking about the actual act of doing anything cardiovascular in nature. I love the way it makes me feel afterwards, love getting the sweat on, but argh, there has got to be an easier way. Because of my neither-here-nor-there attitude about cardio, I periodically switch up what I do, sometimes I'm in a running mood, other times I am religious about spin class, then there are the waves that come about where I machine hop (and if the gym is real busy, I turn it into my own little game of musical machines...by-the-way, not as fun with only 1 contestant and no prize).

Being the therapist that I am, I'm always thinking (over-thinking?) how to make the exercise I'm doing more effective. Just to reiterate from yesterday's post, our body will follow a path of least resistance to help us achieve our goals. Minor biomechanical faults (i.e. postural adaptations) can lead to weakness or lack of flexibility in key muscle groups, leading to inefficiency of movement and vulnerability to injury.

Running and walking are popular activities since they don't involve the use of equipment and have the potential to be entertaining seeing as how the venue can be changed at the drop of a hat. This must be the reason that non-runners like me keep going back to it. Compensatory muscle activity around the hip joint is often seen in individuals suffering running/walking related injuries. For this reason, it is important to pay special attention to hip mobility and strength. Lets take a look at some key muscles which are often neglected.

• Piriformis
  This little booger of a muscle is one which helps the thigh bone turn outwards. It is located deep in your buttocks and is often times shortened from running. This tightness causes restricted hip mobility and can lead to pain in the low back or down the leg.
  
  Remedy: Figure 4 stretch, Knee across Chest stretch


• Gluteus Medius
  The gluteus medius is, as you would guess, the medium version of the gluteus maximus or butt-ocks. It performs the rotation and provides stabilization at the hip joint while you run. Weakness here can lead to uneven hips and shoulders which will be compensated by overactivity of other muscle groups, thus lending to injury in the knees and hips.
  
  Remedy: Strengthen via Clam exercises, Single Leg squat


• Tensor Fascia Latae
  The tensor fascia latae (TFL) is a short muscle which attaches into the Iliotibial band (ITB) and runs from the crest of the hip down into the outside of the leg, below the knee. It acts to help stabilize your knee and pull your leg outwards. This structure (ITB) often times becomes tight in runners, especially those running on uneven surfaces.
  
  Remedy: Stretch ITB

Use these tips to help you ward off injury and to tweak minor growing pains you may currently be experiencing! They will probably even make you stronger and faster!

How do you feel about cardio? Do you kinda-sorta loathe running but keep going back to it because of its convenience?