One of the things all runners want to do is to reduce injuries and reduce time away from running.
A recent study compared three programs to reduce lower limb injuries in runners. The three programs were;
1. hip and core strength group
2. ankle and foot strength group
3. static stretching group
Results found that doing 20 to 35 minutes of hip and core exercises twice a week significantly reduces the risk of lower limb injuries, and is even more beneficial than static stretching. In this study the foot and ankle strength group had the most running injuries.
So what types of hip and core exercises should I start with?
The study used exercises such as;
– planks
– side planks with hip lifts
– copenhagen adductor exercises
– bridges
– miniband squats
– lunges
– nordic hamstrings
These types of exercise can be really beneficial when performed correctly.
In the study they reduced lower limb injuries by up to 52% compared to the other groups
If you need assistance with designing a hip and core exercise program that works best for you, book an appointment here at Back To Health Physio or give us a call to talk to one of our trained professionals on 9997 4970. We also run exercise classes on Mondays and Fridays which could be a great way to get started.
Reference: Leppänen, M. et al. (2024) ‘Hip and core exercise programme prevents running-related overuse injuries in adult novice recreational runners: A three-arm randomised controlled trial (run RCT)’, British Journal of Sports Medicine, 58(13), pp. 722–732. doi:10.1136/bjsports-2023-107926.
