In March, we examine another common concern for many runners.  Dr. Adam Tenforde returns to discuss a problem that can trip up runners like himself (28:23 for 10,000m), as well as recreational runners alike.

FNF:  What is Achilles tendonitis?

AT: Achilles tendonitis describes a condition involving the tendon that connects the calf muscles (gastrocnemius and soleus) to the calcaneous (heel bone).  The condition can either result from an acute stress (such as increase in training) or develop over time from chronic stressors, such as biomechanical factors or poor footwear.

As a runner, chances are at some point or another you’ve experienced pain in your hamstrings, knees, or lower back that just won’t seem to let up no matter how much you stretch.
Interestingly enough, this pain may actually be stemming from inactive glute muscles (also known as the ol’ butt).

Luckily, performing a few simple activation exercises pre-run can stop this pain in its tracks, allowing you to run powerful, strong, and injury free.

“So why aren’t my glutes firing?” you may ask.
The most commong reason is that most people sit for long periods of time. The glute muscles tend to stop firing due to a lack of oxygen and tightened hip flexors. This, in return, puts more strain on the lower back, hamstrings, and knees, that imbalanced and stiff feeling when you head out for a run.

Add these simple exercises to your warm up routine and get those glutes firing.
Turn up the intensity of these exercises by adding a resistance band. Aim for 2 sets of 10 reps on each leg.

>> Glute activation video via Single Leg Squat <<

Exercises:

1. Clam shells  Lay on your side, with your knees bent at 90 degrees. Keep your feet and ankles together and raise your top knee. Make sure not to raise the knee too high-you should feel a slight tug in the glute area

2. Single Leg Bridge
Keep your one knee bent, and straighten the other legs. Slowly move your leg up and down. Make sure you aren’t feeling this in your hamstring, you want the glutes to be doing all the work.

3. Prone Leg Lifts
Lying flat on your stomach, focus on raising first one leg at a time. If the knee bends you are using too much hamstring.

4. Fire Hydrants
Place your hands underneath your shoulders and your knees underneath your hips. Flex your feet and keep both your feet flexed even as you raise one leg.

Then raise one leg out to the side, keeping the knee bent to 90 degrees. Lift it as high as you can while keeping your arms straight. Try to not let the foot get higher than the knee or the knee get higher than the foot. Really squeeze the butt cheek as you lift.

Hold for a second or two at the top. Lower down and then repeat. Complete all reps on one side before switching.