I ran today for the first time since straining my tensor fascia latae almost two weeks ago. Sadly pain started to come on at the 1.5 mile mark. I wondered if I was being paranoid but then I shut it down. More healing time is needed.
Some of you asked me to share the strengthening exercises I’ve been doing for my hips. Ask and you shall receive!
Pay no attention to the chaos that is the subterranean cell, AKA our home gym, complete with pre-teen videographer and cameo appearances by Thing 2 and the dogs. It’s a rainy, miserable day and we’re bored, what can I say? This first video shows a short warmup I do on the treadmill.
Here are a couple of really simple, yet effective exercises designed to strengthen the abductors/adductors:
There you have it! I hope these help. As for me, the plan now is to hit the deep end for some pool running until this strained hip is fully healed.
Have you ever tried pool running?
I am going to try these. I am going to a PT in two weeks for my lateral hip pain, but maybe these will help in the meantime.
Ok–fun hearing your voice! And you look fantastic. I do bridges but have never done them w/ the extra toys. I also like the idea of the treadmill warm-up b/c like you said, I never move side-to-side!
Sorry the run didn’t work out.
Thanks for the vlogs! These exercises are similar to what my PT has me do. When I do my bridge with the resistance band, I also alternate straightening/lifting each leg while keeping my knees wide. I love your blog, keep the great info coming!
you are so cute – love seeing the kids and the dogs too 🙂
sorry your run was a bust today…still hoping to see you on Saturday, but understand if it isn’t in your best interest. healing is way more important…
I’m so sorry you’re still hurt! Yikes! Cool videos and a cool gym!
Sorry the pain returned! Great job with the videos – the cameos by Thing 2 were too funny 🙂
Pool running is no joke. Hard stuff 🙂
Awesome home gym!!! Sorry to hear the pain made an appearance again…I hope it goes away soon!
I have never tried pool running. Thank you for sharing those exercises. I love the dogs hanging out with you in the background 🙂
I hate that hip!
Thank you for sharing. I love that your dog was laying on your yoga mat. And the normal chaos of a house with kids is reassuring to see.
I have been doing similar strengthening exercises with a resistance band, but I hadn’t thought of the treadmill side step. Will do that next time I’m at the gym. I’ve been putting the resistance band around my ankles and doing side steps each direction. That’s a killer.
Sorry your run didn’t go so well, hope you’re feeling better.
I hope you have a speedy recovery!
Great tips! Pool running is tough stuff- not just for grandmas!
Great tips!! I tend to ignore my hips as I’ve never had issues with them, but I don’t want it to come back to bite me. I’m going to start incorporating these!
Bikers tend to neglect their hips as well, focusing only on the quads
Thanks for sharing. I hope your hip feels better soon! I love how your daughter and dogs were in the video! I do that on mine too. Lol.
I really need to strengthen my hips!
These are fantastic! Thank you, thank you! I’ve been having hip pain when I run and can get about a mile or so in before it starts to bother me. It’s really frustrating.
Thanks again for sharing hopefully these can help with my hip pain.
the pup looks like he wants to go for a run during your warmup side stepping on the tm! good tips marcia. you don’t have any for lower back / glutes do you? (yep, still having issues)
Some good exercises. I like to do firewalkers for hips too – tie band around ankles and hold long end in hand and side step (similar to your treadmill exercise) but more squated down.
Those exercises look very familiar!!! Strengthening has really seemed to help my hip.
Great share… wishing everyone that deals with pains a speedy and 100% recovery.
Sorry to hear about your pain! Wishing you a fast recovery! Take good care!
Sorry your hip is still hurting. I hope it recovers soon! Thanks for the exercises…I’m going to try them for preventative maintenance! 🙂
sorry about the run…I know how it feels…
love the videos! nice to hear your voice!
I do similar stuff for my injury right now
I am jealous of your home gym!!!!
Totally needed this today! Thanks for sharing!
I think your home gym looks wonderful! I need to watch these videos, but I’ll do it later when my “instant audience of 5-YOs” is asleep. I’m sorry your run hurt–pool running is dull, but it’s WAY better than nothing.
Thank you for showing us these exercises! Looks like they would be helpful to try without spending money on a chiropractor. Pool exercises are great when you’re injured.
I’ve never really tried pool running. Sounds like a good way to strengthen with a lesser chance of injury though!
Stupid hip.
I love your little fluffy personal trainers. My guess is that their bark is worse than their bite.
You have a very nice home gym.
Sorry about your run, I hope you feel better soon.
We have on thing in common: I have to start a period of pool running.
Aww, I guess I should have read this post first 🙁 I’m sorry that you have to take some more time off.
I haven’t done pool running yet.
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