Glutes How to Transition From Exercise to Run

You've been told you have weak glutes. Whether it's hip pain, knee pain, ankle pain, it all can be "healed" by improving glute strength. You are prescribed clams, side lying leg lifts, bridges then progressed to squats and lunges. You feel stronger and released to go for a run. Your symptoms feel better but returns after getting back to your routine.

Recruiting Glutes vs. Quads

Is your strength transferring from a basic clam exercise to running? Are your glutes REALLY activating when you run? For most of us, we are very quad dominant. This means we over use our quadriceps when we should be using other muscles such as our glutes. Our sedentary lifestyle of sitting at work or relaxing on the couch has us disengaging our glutes. The quads have at a mechanical advantage to work. Also, the habitual use of quadriceps enhances the neural input from the brain is going to the quads and not the glutes. In other words, the wiring to the quads is better then wiring to the glutes. When running, demand on the muscles is so high we use whatever muscles are the easiest to recruit. The Quads.

I have seen and used different cues such as "stick out your butt"or"squeeze your butt as you stand up". However, most of my patients and clients have a difficulty "feeling the exercise". AND, the improved strength doesn't seem to translate to running.

PUSH YOUR KNEES BACK

I have been using a different cue to activate the glutes while performing standing exercises such as squats and lunges. While you are performing squats or lunges (or any standing hip exercises i.e. box step ups), pretend like there is an object behind your knee and push back as you stand up. The gluteus maximus is responsible for hip extension, getting your thigh behind you body. However when your foot is fixed on the ground and the knee is given the cue to push back, this extends the knee AND hip. This will engage your gluteus maximus.




Stand up and perform a squat. When you stand up, you feel your thighs press down into the ground and push up. Now try a squat but give the cue for your knees to push back.

FEEL the burn in your glutes.

Now, think of this cue when running. You want to let your knee land normally (with a soft bend), then push back with the knee as your body is moving over your leg. You should feel like your legs are moving in a circle, almost like pedaling a bike. At first, I recommend incorporating this during a warming up, then into sides and finally into your short normal runs. The best way to feel this is up hill sprints!
THIS CUE WORKS BEST IF YOU MIDFOOT OR FOREFOOT STRIKE!

So on top of performing clams, leg lifts and squats add this "push your knee back" cue to the standing exercises.

Please contact me if you have any questions or concerns.

Neuropathy and Exercise

Today's article comes from peripheralneuropathydoctor.info (see link below) which is a Kentucky medical and rehab clinic/practice website and although this blog normally rejects anything that seems like an advertisement, the advice given here is completely sound and reliable. It's very easy for neuropathy patients to give up on exercise but absolutely unwise for your health, despite the pain and discomfort that may result from activity. Doing what you can, according to your own ability, is always better than doing nothing.

Neuropathy and Exercise
March 7th 2012

If you suffer from neuropathy, you know that the pain, muscle control problems, and overall health complications can make even everyday activities harder to manage. For some, the prospect of exercising while suffering from neuropathy will seem not only unrealistic but an almost ironic misplacement of priorities. Exercise is important for everyone, though, and in sufferers of neuropathy, can help control blood sugar and actually slow down the progression and symptoms of the condition!

Exercising regularly greatly decreases anyone’s risk of diabetic neuropathy, and has been shown to control symptoms and deterioration in sufferers by elevating overall blood flow to the limbs and controlling cardiovascular atrophy. Depending on your specific type of neuropathy, areas affected, and the extent of the damage, you will have to adjust conventional workout routines to accommodate the condition. Ask your NeuropathyDR® clinician if you have questions, and be sure to consult them before beginning any workout program. Your clinician will inspect your feet and legs for signs of potential problems, and will help you make sure your shoes are properly fitted so as to avoid neuropathy-related injuries.

Additionally:
•Use silica gel or air midsoles
•Use polyester or polyester/cotton blend socks to keep your feet dry
•Avoid any workout clothes that rub against your skin in the same area.

Ann Albright of the Division of Diabetes Translation in Atlanta cautions that neuropathy patients will want to steer clear of most repetitive or weight-bearing exercise, such as running, walking, or extensive weight training (although some sources advocate weight training as beneficial, in moderation). So which exercises are the most beneficial while reducing risk?

Don’t Neglect Stretching and Core Activities…

Swimming is one of the best exercises, as it is an activity adaptable to any age, fitness level, or degree of neuropathy symptoms. Swimming is also a full-body, “no-impact” workout, and so is less harmful to your joints, legs, and feet than most other forms of exercise, without sacrificing circulation (ask any lap swimmer and they’ll tell you—swimming has no problem getting your heart rate up!) As such, it is highly recommended for almost anyone.

Bicycling, rowing, and use of a stationary bicycle are other excellent, low-impact activities that can be safely integrated into a neuropathy treatment program. Some organizations have even developed exercise programs for senior citizens suffering from neuropathy, incorporating a heavy emphasis on seated exercises.

If you don’t have regular access to facilities or equipment for more extensive exercise, there are some basic exercises you can do almost anywhere that can help your neuropathy! Here are some to try:
•For your hands, touch the pad of your thumb with your index finger, running the finger down to the base of your thumb. Then, repeat the movement with the index, middle, ring, and little fingers. Do this exercise several times.
•For your legs and feet, straighten one knee and point your foot. Flex your ankle five times, then circle your foot five times in each direction, clockwise and counterclockwise.
•To increase balance, try this exercise: from a standing position, rise up slowly on your tiptoes, and then rock backward onto your heels. Keep your knees straight, but try not to lock them.


Gentle massage & manual stimulation in the clinic helps speed recovery…


Additional precautions are vital for neuropathy patients to observe. After every workout session, patients should remember to check their feet and any relevant extremities for blisters, irritation, or sores. These could be vulnerable to infections, which themselves could elevate risk for amputation.

It is important for neuropathy sufferers to be mindful of their heart rate and blood pressure. Especially if you suffer from autonomic neuropathy, which can greatly increase risk of heart failure or cardiac arrest, be aware of your limitations when it comes to safe exercise. Don’t worry—there’s a way for everyone to exercise safely. If you have any doubts, consult your NeuropathyDR® clinician to review your workout plan.

Finally, be sure to monitor your body temperature. Neuropathy sufferers are at high risk when it comes to overheating, since some types of neuropathy can reduce the body’s ability to temperature-control. Consult your clinician if sweating seems overly profuse or the opposite, less than normal.

If you have any questions about exercising with neuropathy, contact us! We can answer your questions and help put you in touch with a NeuropathyDR® clinician who can help you in person. Have a great workout!

http://www.peripheralneuropathydoctor.info/?m=201203