Pain got you Sidelined

If there is one thing I am totally obsessed with in training its Stability (I’m talking physical not mental we ain’t got time for that discussion!) 

Stability means strong and balanced. Strength is such an important part of injury prevention and of course in rehabilitation.

I see a lot of niggly injuries in my studio often hip pain, calf problems and lower back pain that can seem like they might put an end to that person’s sport. 

Often that person will have tried stretching to no avail, maybe it feels better for a bit but as soon as they run, cycle etc. the pain returns.

With some assessment of movement patterns it becomes clear that there is either a lack of strength, an asymmetry or a dysfunction in the movement pattern that although may not be repeated exactly in the sport will affect the biomechanics of that pattern too. 

You may think with a strong set of thighs on show surely that isn’t possible? 

The thing is, there is more to strength and stability than just the big muscles. We also have lots of stabiliser muscles that play a huge part in how those big muscles function.

I  often start with the hips as they are the centre of the body, and therefore responsible for a huge part of the stability of the whole skeleton. They stabilise the spine and therefore the limbs that attach to it. 

Hip Stability can be improved with some really basic (not necessarily easy!) exercises. 

 

Some of my favourites include.

 

Hip Hitch Single Leg Squat

Single Leg Squat -With a ball or TRX for support

Single Leg Romanian Deadlift – If you do have Calf issues try them on your tip toes to really work on your strength here. 

Curtsy Lunge to 1 leg balance. 

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