A small mini-band allows you to say goodbye to running injuries

There is such a band, not only can strengthen the hip, but also help to improve running posture and relieve knee pain. It is a mini band. With a small “mini training band”, you can let your running injuries say goodbye! Why is it so amazing? Let’s learn about it together.

1. Gluteus medius and running injuries

The gluteus medius is the key muscle to form the correct running posture. The gluteus medius is located on the outside of the hip. Since it is a deep muscle, most of it is covered by the more developed gluteus maximus. So we cannot reach it at the surface of the body.
The gluteus maximus is one of the most important muscles in the running pedal force. The well-developed and powerful gluteus maximus acts as a motor to drive the body forward. The gluteus medius is connected up to the pelvis and down to the thigh bone. It also plays an important role – in stabilizing the pelvis and knee joints.
In other words, the gluteus maximus is used for power and the gluteus medius is used for stability. A weak gluteus maximus is at most a slow runner, while a weak gluteus medius is a cause of running posture problems.

2. How to use the mini-training band to correct it?

Mini training band is the main tool to enhance the strength of the gluteus medius. The gluteus medius is a small muscle deep in the body. It is difficult to achieve a good training effect through simple bodyweight exercises. The mini-training band can play this role very well. How can a small mini-training band effectively strengthen the gluteus medius?

01 Devil’s step

This movement is a classic movement for gluteus medius training.
Place the mini-training band above your knees and lift your head and chest. Keep your body in a semi-squat position and keep your arms and legs coordinated to stride sideways. Keep your toes directly in front of your body as you march. Keep your knees directly above your feet at all times. A group of 16 times, back and forth count as a group, a total of 2 groups. The core of the movement is to avoid knee buckling and to consciously keep the knee square to the toes.

02 Monster walk

Place the mini-training band above your knees and lift your head and chest. Keep your body in a semi-squat position and keep your arms and legs coordinated with lateral strides. During the march, step to the outside with your right and left foot. A group of 16 times, a total of 2 sets. Again, the core of the action is to avoid knee buckle, to consciously let the knee is facing the toes. The above two movements are classic movements to train the gluteus medius.

03 Freehand Squats

Place the mini band above your knees with your feet naturally shoulder-width apart. Keep your body squatting until your thighs are parallel to the ground. During the squat, the knees should not be buckled and always point in the direction of the toes. 12 sets of 2. The movement is useful for training the correct movement pattern and changing the common wrong action of the knee inward buckle.

04 Double (single) knee open and closed

Place the mini-training band above the knee with the body in a semi-squat position. Do the double knee open movement together. You can practice with both legs together or alternate with one leg. 16 as a group, do 2 groups.

05 Single-leg standing leg abduction

Place the mini-training band at the ankles of both feet and stand naturally. To train the right gluteus medius, for example, swing the right leg outward to the highest point. Be careful to keep your pelvis stable during this process. 12 times on one side, left and right as a group, do 2 groups.

06 thigh forward flexion + abduction + back extension

Place the mini-training band at the ankles of both feet and stand the body naturally. Take the training right leg as an example, swing the right leg forward, outward and backward to the highest point. Be careful to keep the pelvis stable during this process. Front outward and backward for once, 6 times on one side, left and right for one group, do 2 groups.

07 Single Leg Squat

Place the mini-training band at the ankles of both feet. In the case of one leg abduction force, the other leg does squats. 12 as a group, left and right foot as a group, do 2 groups. The movement can exercise the gluteus medius and also effectively improve single-leg stability. This is a special rehabilitation training for running.

08 hook foot high leg lift

This action is not for the gluteus medius training, but can effectively improve the ability to run leg lift, and hook foot ability. And this action is also a very important special exercise for running. Put the mini-training on the bottom of the foot and hook the forefoot with one foot. In the case of keeping the hooked foot (mini-training band does not slip), single-leg lift knee and hip flexion. Simultaneously coordinate the swing. Do 2 sets of 12 reps on one side, left and right.

09 Supine hip abduction

Place the mini-training band at the ankle with the body in the lateral position. Take the right gluteus medius for example, and swing the right leg up to the highest point. Keep the pelvis in a neutral position at the same time. Do 2 sets of 12 reps on one side, left and right. Of course, you can place the mini-training band on the knee. The ankle is difficult, the knee is less difficult.

10 shell pose

Lie on your side with your hips and knees bent, and place the resistance band above your knees. Take the right gluteus medius for example, and lift the right knee to the highest point to avoid pelvic rotation. Do 2 sets of 12 reps on one side, left and right.

11 Puppy Pose

Using a four-point kneeling position, place the mini-training band above the knee. To exercise the gluteus medius of the right leg, lift the right leg up to the back and outside. 12 on one side, left and right as a group, do 2 sets.
All of the above movements are for gluteus medius training. Essentially, all of these movements are forced through the resistance band to allow the thighs to rotate internally. In turn, through the abduction of external rotation action, it enhances the gluteus medius exercise load. This allows them to effectively strengthen the gluteus medius. It is worth noting that in the process of completing the action, the pelvis needs to be kept stable at all times to avoid internal knee buckling. It is not that you need to do all the above actions at one time. You can choose 3-4 movements to train from. As for the weight of the mini training band, according to personal ability and action to choose. General small resistance mini-training band is enough.

3. Summary

The above-recommended training movements can improve the stability of the pelvis and knee joint stability when running. It can also improve running performance and running posture. It is also important for the prevention of knee pain. When knee pain is already present, strengthening the gluteus medius is also an important exercise essential to the rehabilitation process.
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