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Core Strength As Remedy

July 23, 2010

I risk sounding highly whiny on the heels of my tennis elbow post, I realize, but Swen wanted to hear about all the different, unexpected ways her book has helped clients so here goes.

Because of aforementioned tennis elbow injury, I’ve pretty much given up my upper body weights routine, and several ABSolution! movements are off-limits, too (planks, most things using resistance bands and medicine balls, walkouts and push-ups).

That still leaves a considerable number of moves in the book, of course, which brings me to my current dilemma.

I am training for a 5K.  Which I just discovered last night, after I managed to talk myself into pressing forward and doing 3 miles instead of just 2.5.  Someone more knowledgeable than me mentioned that 3.1 miles = 5k, to which I realized that having my very own fun run t-shirt wasn’t an unreasonable goal. (Here’s the race I’m going to do in case you’re nosy, or just want to show up and endow me with a giant horse derby-sized wreath after I cross the finish line.)

ANYWAY, the point is that all this running has given me some issues in my right hip.  It feels stiff and sore, by turns, like there’s rust in my joints or something.  I wanted to stretch, somehow, so of course I went straight for my copy of ABSolution!  and found a few moves that loosened me really nicely, and that I’ve been doing after each run as a matter of my cooldown:

Side-Lying Lower Leg Lift – on the afflicted side, especially, this felt great, but it was a nice stretch overall

Bridge on Stability Ball – it seems that any sort of Bridge can sure what ails me

Stability Ball Wall Slides:  this is just such a great, all-purpose movement!  Great for the butt, the abs, the legs!  Love it!

Swen, if you have any other good movements for the hips, let us know!

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One Comment leave one →
  1. July 23, 2010 3:46 pm

    Hi Carrie!
    The exercises that you have selected are a great start! However, I would actually classify those exercises as strengthening exercises vs. stretching. I would recommend that you include stretching exercises as well including: Quadriceps Stretch, Piriformis Stretch, Hamstring Stretch, Hip Flexor Stretch, ITB Stretch, and Calf Stretch. Using a foam roller for self myofascial release is also an option. You could maybe ask one of the trainers at the gym to show you a few of these…

    Generally, a dysfunction in the hips/knees/ankles can be the result of an imbalance in muscle strength of the anterior (quad) muscles and the posterior (hamstrings, glutes) muscles. Most often people tend to have stronger quads than hamstrings/glutes. Without formally evaluating you, I would still suggest an emphasis on strengthening the hamstrings and glutes.

    Here are a couple exercises to check out (in addition to the ones you are already doing):
    Clams, then progress to Side-Lying Leg Lift
    Prone Alternate Arm/Leg Lift
    Bridge with Marching, then progress to Single Leg Bridge
    Bridge on SB with Leg Lift
    Bridge on SB with Ham Curls
    Bridge on SB with Hip Lift
    Frog Kicks (if your elbow can tolerate stabilizing on the ball)
    Single Leg Dead Lift

    And don’t forget to continue with the abdominal core exercises you are able to complete without pain. ie. Heel Taps, SB Crunches, etc.

    Hope that helps!
    Swen

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