A Weak Core and Hips Sink Ships!
Recently, I went to a seminar in Richmond, VA, on running and walking injury prevention and analysis. The instructor was one of those research guys who felt if research did not exist for a treatment technique, then it was not valid. While he was annoying, he was right about one thing: weakness in the core muscles and the hips leads to injuries and problems with walking and running. Symptoms of weak hips and buttocks include • Back pain • Groin pain • Knee pain • Ankle pain • Difficulty walking, standing, or running. It may occasionally ache or be a sharp pain
Let me start with the hip muscles. I am referring to the buttocks. There are three muscles here, the gluteus maximus on the outside and deeper are the medius and minimus. So, you have three layers of buttocks muscles. These muscles do something very important: they keep your hips level when you walk or run. I point out too, this also keeps you from being knock-kneed to a certain extent. The pull of the gluteus medius does the pulling up of the thigh to keep the knees from rubbing together. In addition, the gluteus maximus (big butt muscle) keeps the thigh bone from turning in. This is important to keep strong as it helps prevent hip joint problems and pain. So, you see there is so much more than looks when it comes to the butt muscles. They are very important to keep strong for better and safer walking and running.
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Your core muscles support your pelvis, low back, spine, and stomach area. They also assist with supporting your hips and transferring force down through your legs. Studies show when they are weak, they make your back feel pain when standing, walking, or running. If you strengthen them you will be able to be on your feet for longer periods of time.
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In review, remember that having a strong butt and core muscles in the hips, back, stomach, and groin will help you: • Get better balance • Improve walking ability • Stand for longer periods of time • Decrease back pain • Reduce osteoporosis problems in hip and back • Decreased risk of injury/falling • Makes lifting easier • Helps you lose weight because you can walk more • Decrease hip, knee, and ankle pain
These exercises to strengthen the buttocks and your core muscles are not hard to do. We can make it challenging for athletic performance or help you to get back on your feet and everything in between. If you are interested in improving your ability to stand, walk, or run, give us a call. We can also help make you a better athlete for football, baseball, volleyball, soccer, basketball, or tennis. Get off the sidelines, get back in the game of life, and put a smile on your face. Call TriState Hand, Foot and Ankle Therapy today at 301-759-4263. If not now, then when? Give us a call today!
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