Improve your running, promote better recovery, and prevent injuries with a few strength exercises.
Understanding the importance of underused muscles in running is essential for maintaining overall performance and preventing injuries. Incorporating exercises that target these muscles into your training routine, along with seeking guidance from a physical therapist, can help you improve running efficiency, reduce the risk of injuries, and achieve your running goals.
When it comes to running, most people tend to focus on the major muscle groups such as the quadriceps (front of thigh), hamstrings (back of thigh), and calves (back of the lower leg). However, runners often overlook several underused muscles that play a crucial role in maintaining proper running form and preventing injuries. We’ll discuss neglected muscles, suggest exercises to strengthen them, and highlight the benefits of physical therapy in optimizing performance and reducing the risk of running-related injuries.
What are the Underused Muscles in Runners?
- Gluteus Medius: Located in the hip area, the gluteus medius stabilizes the pelvis during running and controls lateral movement. Weakness in this muscle can lead to improper alignment and increased stress on the knees, hips, and lower back.
- Abdominals: The abdominals stabilize the ribcage and low back during running especially when the body becomes fatigued.
- Hamstrings: The hamstrings flex the knee joint and extend the hip. The stronger the hamstrings are the more powerful your gait will be.
- Scapular Retractors: These are your rhomboids and middle trapezius (upper back shoulder blade muscles). They engage to pull your shoulder blades together to keep you in good posture while you are running and swinging your arms.
How Can Runners Strengthen Their Underused Muscles?
Here are some easy exercises to do at home that do not require any equipment.
Banded Wide Leg Bridges for Glute Medius
Place a resistance mini band around your thighs just above your knees or tie a Theraband snugly around your thighs. Lay down on your back with your knees bent, feet on the ground, and slightly wider than your shoulders. Press your knees out to the width of the outside of your feet. Bridge your hips up and down while pressing your knees out wide. Continue for 20 reps.
Foam Roller Hamstring Bridges
Lay down on your back as you would for a bridge. Place a foam roller under the arches of your feet. Gently pull the roller toward you about one inch with your feet to engage your hamstrings. Maintain that and bridge your hips up and down while maintaining your hamstring contraction. Repeat 10x.
Supine Turtle/ Core Isometric
Lay down on your back. Bring your knees to your chest with your knees bent 90 degrees. Place the heel of your hands against your thighs close to your knees keeping your elbows bent. Press your hand and thighs strongly against each other and press your low back into the ground to isometrically contract your abdominals. Hold for 1 minute
Single Arm Bent Over Row for Scapular Retractors
Stand in a staggered position with your left foot forward and bend your left knee. Hold a moderately heavy weight in your right hand. Hinge forward from your hips with a flat back to a 45-degree angle. Support your left hand on your left thigh. Engage your right shoulder blade toward your spine and pull or “row” your right elbow behind you so the weight is next to your chest and then release with control to straighten your arm. Repeat 10x for 2 sets.
How can Physical Therapy help a Runner?
Physical therapy plays a vital role in identifying and addressing imbalances, weaknesses, and compensatory movements that may arise from underused muscles in runners and walkers. A qualified physical therapist can design an individualized exercise program tailored to the runner’s specific needs, focusing on strengthening the underused muscles, improving mobility, and correcting biomechanical issues.
Additionally, physical therapists employ various techniques such as manual therapy, stretching, and targeted exercises to address any existing injuries or imbalances. They can also provide education on proper running mechanics, footwear choices, and training modifications to optimize performance and reduce the risk of future injuries.
Schedule an evaluation appointment with INVIVO Wellness physical therapy today. Our physical therapists also offer a FREE consultation to see if physical therapy is the best option for your situation.
INVIVO Wellness in Milwaukee, Wisconsin offers a whole-body approach to physical therapy meeting the needs of all age groups. Our therapists specialize in evaluating and treating disorders of the joints, muscles, fascia, and nerves that prevent normal movement, cause pain, and limit an active lifestyle.
Treatment plans may include hands-on manual therapies of joint and spine mobilizations/manipulations, massage and stretching techniques, electrical stimulation, therapeutic exercise programs, dry needling, and self-management recommendations. Ensure you can enjoy the benefits of an active, pain-free lifestyle.
