Introduction:
if you've got one leg that's weaker than the other you're going to end up running in circles that's good science let's fix that system from safe motions in my last post we talked about how to test for muscle imbalances because as a runner we often don't realize if one side is stronger than the other maybe you feel a little bit out of whack here and there or you feel a little bit of pain on one side but that shouldn't make any sense why would you feel just one side being out of place running is perfectly.
symmetrical so i do recommend to test regularly if you have any strength imbalances go check out that post for the tests and don't forget to come back here to fix it working on the most important parts of the body for running i've selected the most effective exercises based on research my own experience which means in your strength routine you should really try and integrate those and it definitely doesn't mean you should only do those a well-designed program will have a variety of exercises so on this Post we'll focus on the bare minimum i'll give you what exercises.
- number of repetitions number of sets and after how many weeks you can test again for your asymmetries and we are talking about asymmetries in strength not necessarily in size note that i'm assuming that you're not injured if you are injured do you consult first before you do the following we'll start with the gluteus medius and maximus they've been extensively covered by science for activation strengthening hypertrophy for everything basically but we're not going to do squats or deadlifts at least not single legged that's because even though they're great exercises they do not
- have the best muscle activation no they don't and they don't have enough specificity for running for all the stuff that we're going to do there's no equipment needed only things that you can find in your home hopefully let's check them out we're going to start with single legged squats.
Glutes asymmetries:
(1) i told you weren't doing any squats or deadlifts but these are single legged place a chair behind you sit down on that chair using just one leg you're going to start with standing up making sure there's a good alignment between the ankle the knee and the hip and sit back down you want the movement to be slow especially when going down so slow going down and up when you start this if you feel like your knee is a little bit weak you don't have to sit
(2) all the way on the chair you can go for more of a 30 degrees angle downwards so that's about this roughly slow going down about 30 degrees and up the second exercise are going to be step ups we'll do it with a chair because i don't have a step around here but basically you want to start low and build up the height week after week there's several ways you can do step ups you can do it from the front you can do it from the side you can do it crossing over i'm going
(3) to demonstrate front and side put a foot up on a chair is this i hope that's solid knees straight above the ankle don't move the knee in or out and simply stand up why is my flip-flop still there you again down slow tap on the floor and up that's a step up side step ups up if you find the exercise a little bit difficult feel free to put your foot back down on the floor and down slow i can put my foot down rest start again up the glutes respond pretty well to training so we're looking into six weeks of training five sets five to twelve repetitions work specifically on the non-dominant side on the weaker side or you could do two times more sets on the weaker side next up we're going to work on balance because if you've got balance on your feet.
Balance asymmetries:
(1) you're going to have a hard time stabilizing that pelvis so the glute exercises that we just did are going to be ineffective i should have done the balance before the glute exercises i'm such a dumb i can't tell you the number of high-end athletes i've had sometimes participating in world championships you put them on one leg and all of a sudden they become all wobbly and unstable that's because they're using momentum to stabilize them so here's for them
(2) you want to find yourself an environment that's safe not too many objects around you stand on one leg close your eyes and you want to stay for as long as possible without the without the opposite leg touching the floor there we go for an athletic person we're looking into maybe 30 seconds on each leg so there check for asymmetries and just do it more on the side that doesn't reach 30 seconds or both if you need to the next exercise i took my flip-flops off
(3) so you know it's going to be difficult standing on that one leg single legged hop forward and stabilize which means once you land don't move you want to check if your knee your ankle your hip are aligned that they're not caving in or out so again jump stop what you don't want to do is jump and relax no you want to check how you land from this hop don't jump too high don't jump too far it's just to work on stabilization this is to be done almost
(4) daily except sunday for small amounts every day so we're looking into maybe five to ten repetitions each side just one set do your balancing eyes closed for maybe a couple of minutes and that's it every day except sunday for all these exercises as you progress throughout the weeks you want to try and increase the difficulty in the challenge so that means sometimes adding weights for the step ups making it higher and higher to add weights you could do things like grabbing a bottle of water or grabbing a backpack so like this for example for our next imbalance we're going to work on the hip.
Hip Flexor asymmetries:
- flexor some really interesting research out there if your hip flexor is stronger you run faster just look it up mosquitoes ah against the wall lift the knee up 90 degrees just to repetitions that's it hip flexors develop super quickly we're looking into four weeks only two to three times a week six to 12 repetitions three to five sets to increase the load pick something up up and down you do want to make sure that your knee goes past the hip height so.
- then you're engaging a little bit of the psoas muscle too there is the option of doing this seated and lifting up for the hip flexors there's also research that says that hip flexibility is a performance advantage it makes sense we need strength in the hip flexors to drive the knee up and forward we also need flexibility in the hip flexors to push the floor as far behind as we can so i recommend to also stretch your hip flexors for that i suggest some skating flip-flops off.
- bending your knees a little bit step to the side cross the back leg behind the front leg stretch the hip flexor and other side you can do it as a plyometric exercise you're focusing on the hip of the leg that's behind that's what you're stretching so you do want to feel a stretch there stretch that side stretch that side mind your muscle connection is really important in all those exercises so here make sure you're controlling the hip of the leg that's behind you bonus you're also strengthening the gluteus medius mostly it is mighty hot in here before we move on to the most important part of the body for runners if you think this kind of thing has some value please don't forget to hit the like button right so the most important part of the running body is.
Calf asymmetries:
what pushes you off the floor having weak calves can lead to a ton of issues more specifically we're going to focus on the part of the calves that i think most people neglect the deeper layer what's closest to the bones the soleus to do that we'll have to deactivate the superficial layer of the calf the gastrocnemius by bending the knee that easy to do heel raises bend the knee lift up
and down and up and down to step it up wear a backpack bent knee up and down a lot of people tend to do this up and go back down the leg is straight make sure that knee stays bent otherwise you're working on the gastrocnemius an alternative if you're having a hard time to keep the knee bent is to perform the exercise sitting down in which case you'll need to load up your calf
with something that's pretty heavy it's a strong muscle and you do your heel raises with weights now the calves don't respond well to exercise so you'll have to work harder on them four to five sets of twenty three to four times a week about 12 weeks and then you'll test again for asymmetries man it's like a sauna in here subscribe to see me sweat more next post how to maintain your muscle size and strength as you get older i'll see you there.
Muscle Imbalance Exercises:
| Muscle Imbalance | Weak Muscles | Overactive/ Tight Muscles | Corrective Exercises |
|---|---|---|---|
| Rounded Shoulders | Rhomboids, Mid/Lower traps | Pectoralis Major, Anterior Delts | - Face Pulls<br> - Band Pull-Aparts<br> - Rows (Various Grips)<br> - Chest Stretches |
| Anterior Pelvic Tilt | Glutes, Hamstrings | Hip Flexors | - Glute Bridges<br> - Romanian Deadlifts<br> - Hip Flexor Stretches<br> - Planks |
| Lower Crossed Syndrome | Core muscles (Abdominals) | Hip Flexors, Lower Back extensors | - Planks (Front and Side)<br> - Deadbugs<br> - Bird Dogs<br> - Cat-Cow Stretch |
| Pronation of Feet | Tibialis Posterior, Peroneals | Calves (Gastrocnemius) | - Calf Raises (Eccentric focus)<br> - Toe Scrunches<br> - Ankle Dorsiflexion exercises<br> - Arch Strengthening |
| Upper Crossed Syndrome | Deep Neck Flexors, Rhomboids | Upper Trapezius, Levator Scapulae | - Chin Tucks<br> - Scapular Retraction exercises<br> - Neck stretches and mobility work<br> - Shoulder external rotation exercises |
FAQS:
1. What are some exercises to correct muscle imbalances inside the upper frame? Answer: Incorporating sports like unilateral rows, single-arm presses, and unilateral dumbbell bench presses can help cope with muscle imbalances in the upper frame. These sporting activities focus on each facet one at a time, allowing weaker muscle mass to capture up in power. 2. Which sporting activities target muscle imbalances inside the decrease frame? Answer: Lunges, single-leg deadlifts, and break up squats are effective for correcting muscle imbalances in the decrease frame. These physical games paintings one leg at a time, helping in equalizing energy and balance between both facets. 3. Are there any middle physical games useful for addressing muscle imbalances? Answer: Yes, exercises like plank variations (side plank, forearm plank), fowl dogs, and Pallof presses can appreciably useful resource in balancing the middle muscle groups. These sporting activities interact the middle muscular tissues for my part and help address imbalances that would exist. 4. How regularly ought to one perform sporting events to correct muscle imbalances? Answer: It's recommended to include those corrective sporting activities into your normal workout ordinary, aiming for 2 to three classes in step with week. However, it is crucial now not to overdo it. Allow adequate relaxation and restoration between sessions. 5. Should I consult a health professional before beginning physical activities for muscle imbalances? Answer: It's recommended, specially if you're unsure about which unique physical activities or techniques could in shape your scenario quality. A fitness professional or physical therapist can investigate your imbalances and layout a tailor-made software to deal with them effectively at the same time as minimizing the risk of injury. Consulting a expert can provide treasured steerage to your unique desires.
Tags:
Muscle Groups