February 14 2018
Practicing daily glute exercises like these can help prevent many common runner injuries.
Restrictions in this area affect proper pelvic rotation and hip extension in the running stride. When running, you should engage your core, keep your pelvis in a neutral position and maintain an upright body posture.
While lying on your back with one leg on the ground, bring the other leg up and rotate into a figure-4 position. One hand pulls the ankle, while the other hand pushes the knee into a 90-degree position. Repeat on both sides.
If you either can’t get into this position at all or feel a deep stretch in your hip or outer glute, then this is a good indicator that you need to do mobility work on your outer hip muscles.
While lying on your side with your top leg bent to support you, find a tender spot in the outer glute muscle near the hip (not on the bone) of the lower leg and place a ball under it. Then drive the leg up and down, applying downward pressure on the ball. Find 4 spots and repeat 8 times on each.
While in a side-plank position, lift the upper leg to a 45-degree angle. Hold for 10 seconds. Repeat 10 times. (To advance the challenge, use a flat-sided ball or stability tool under your hand.)