To get more information: McBeth JM, Earl-Boehm JE, Cobb SC, Huddleston WE. The point about 40% MVIC to see strength gains is crucial as side-lying clam exercises, and side-lying hip abduction with the leg external rotate did not meet these requirements when targeting GMed or Max. This research showed that with resisted side-lying hip abduction, GMed had a 79.1% MVIC, while other studies showed when it was just bodyweight, it had 46.06% MVIC. It highlights how side-lying hip abduction should focus when targeting GMed but ensure that hip abduction does not pass 35 degrees and the lower back does not flatten.Īlso, remember that there is a difference between body weight and resistance exercises.
Side-lying Hip Abduction with the Leg Externally Rotated – TFL (70.9% MVIC) was more active than GMax (31.7% MVIC), GMed, and AHF.Įxciting stuff. Side-lying Clam Exercises – AHF (54.2% MVIC) was more active than GMed (32.6% MVIC), TFL, and GMax. Side-lying Hip Abduction – GMed (79.1% MVIC) was more active than TFL (54% MVIC), AHF, and GMax. The top leg was lifted to 25 degrees to the horizontal. Clam Exercises – It was done with 45 degrees of hip flexion and 90 degrees of knee flexion. Pelvis Neutral – They prevented pelvis movement by using a blood pressure device in the lower back area. Hip Abduction – They limited people to 35 degrees of hip abduction. Tempo – 60 beats per minute with a metronome with one beat concentric, one moment eccentric, and four seconds rest. Here are some exercise setup points that stood out: VERY IMPORTANT => 40% of maximal voluntary isometric contraction (MVIC) is needed to obtain strength gains. In more than 40 degrees of hip flexion, the GMEd functions as an internal rotator, and hip abduction is performed by the deep external rotators.” VERY IMPORTANT => “authors of cadaver-based anatomical studies have demonstrated that beyond 40 degrees of hip flexion, the GMed no longer functions as a primary hip abductor. TFL and GMed contribute to hip abduction, but TFL also helps with hip flexion. The most frequent injuries in runners are patellofemoral pain syndrome (PFPS) and iliotibial band syndrome (ITBS), injuries to the gluteus medius muscle (GMed), and greater trochanteric bursitis. The knee, lower leg, and foot are the most common running injury areas. 19% to 79% of runners will sustain a lower extremity injury. There are always great stats and nuggets of information in there. side-lying hip abduction with the leg externally rotated – it is thought this exercise targets GMax better than other exercisesĪs I have said before, I love reading the introduction to papers. side-lying clam exercises – it is thought that focuses on strengthening the abductors and external rotators of the hip. They looked at the EMG (electromyography – electrical recording of muscle activity) of gluteus maximus (GMax), gluteus medius (GMed), tensor fascia late (TFL), and anterior hip flexors (AHF) during these three exercises: They used 20 distance runners from a local running club. The research they did was straightforward. Very cool stuff – try repeating that five times. “.a malalignment characterized by pelvic drop, which is inferior movement of the contralateral side of the pelvis during single-legged stance femoral adduction and internal rotation genu valgum tibial internal rotation and hyperpronation, and it occurs when the hip muscles cannot overcome the external torque caused by gravity acting on the body’s center of mass.” It is thought that PFPS and ITBS are caused by weak proximal muscles leading to dynamic valgus of the knee. 
Here is a paper that stood out on injuries and exercises: Hip Muscle Activation in 3 Hip Exercises in Runners What The Researchers Looked At This is where I talk about exercises for knee, hip, ankle, and foot injuries.īefore heading to teach, I thought it would be good to see what is new in the research when it relates to the lower body.
This weekend, I am teaching Exercise Rehabilitation of the Lower Body courses.
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