Let’s have a quick anatomy lesson. Weakness or dysfunction in the hips can contribute to numerous running injuries.
First let’s look at weakness in the following areas:
– Gluteus Maximus: The strong, multilayered butt muscle absorbs impact and generates force that helps propel you forward.
– Gluteus Medius: This is a primary stabilizing muscle, which is key, given that running is essentially a one-legged balancing act.
– Pelvic Bones: These anchor your core and upper leg muscles and should stay relatively level as you run. Often, though, runners’ knees drift inward and the pelvis drops, causing the entire lower leg to rotate out of alignment.
Now, what are some potential injuries stemming from the above weaknesses:
– Lower Back Pain: The muscles above your hips get overworked trying to keep your pelvis stable if your glutes aren’t up to the task.
– ITB Syndrome: A dropped pelvis and knees that rotate inward tend to strain the iliotibial band, causing pain and irritation.
– Hip Flexor Strain: These muscles were designed to bend your hip–not to stabilize the pelvis. But when your glutes don’t work properly, they often end up picking up the slack to reduce extra motion in your pelvis.
– Hamstring Strains: Weak or inactive glutes often cause the hamstrings to work double time, leading to overuse injury.
– Runner’s Knee: Weakness in the hip abductors and external rotators can alter your biomechanics, causing the knee to turn inward.
– Achilles Tendinitis: Weak or inactive glutes can cause you to overuse your calf muscles to propel your body, which can strain your Achilles tendons.
– Plantar Fasciitis: If your hips are weak, often calf muscles get over-recruited. Under excess strain, they can pull on the thick tissue that runs along the arches of your feet.
Anywho, while A and I were in Colorado, we went to a Rockies game! Woohoo! It is on my Bucket List to go to every MLB stadium. Don’t ask me why. I don’t even know. But it is just something I want to do. (A is a rockstar and went with me even though he really doesn’t like baseball all that much.) I love wandering around the stadiums. Coors Field had some pretty awesome views! A view of downtown Denver and a view of the snow-capped Rockies! The game was actually delayed by over two hours because of rain. Denver got A LOT of rain on Saturday. We also got hail! And there doesn’t seem to be a very good draining system in place. The streets were just full of water! Huge puddles everywhere!
Food for Thought: Edamame. Soybeans spike metabolism and are high in fat-torching protein and fiber.
Quote of the Day:
“you may not get to choose who comes into your life, when they leave, or what lesson they bring, but you do have a say in the way you link yourself to other people in this world.” -todaywasmeaningful
This is a chicken recipe I have had in my repertoire for a long while now. It goes great on salads.
Buttermilk and Herb Marinated Chicken
|1 cup||low-fat buttermilk|
|1 tablespoon||rosemary, chopped|
|coarse salt and ground pepper|
|4||boneless, skinless chicken breasts|
– In a large bowl, combine buttermilk, rosemary, 1 teaspoon salt and 1/4 teaspoon pepper.
– Add chicken to marinade. Marinate at room temperature for 30 minutes or refrigerate overnight.
– Shake off excess marinade from chicken.
– Saute or grill (if grilling, lightly oil grates and grill at medium temperature).