Correction of gluteal medius deficiency and hip adductor group overtight!

The hazards of excessive tightness of hip abductors and hip adductors

　　Hip adductors and hip abductors have an antagonistic relationship, while the gluteus medius Medius is one of the hip abductors, responsible for stabilizing the pelvis and abductors. For most athletes, stiff and strong hip adductors and weak gluteus medius are very common, but it will cause the so-called runner's knee and even the anterior cruciate ligament injury.

　　The gluteus medius is responsible for stabilizing the pelvis and abductors, while the hip adductors are responsible for the work of retracting the thighs and knees into the middle of the body. When one of them is too stiff or strong, the balance will be lost and the risk of injury increases.

　　Most athletes are in stiff and strong hip adductors and accompanied by weak gluteus medius. This is a very common situation, causing the knee to appear in the "Valgus" state, that is, the knee moves more towards the midline of the body, causing the It is called running knee or ACL injury.

There are two ways to improve "stretch the hip adductor" or "strength the gluteus medius".

Strengthen the gluteus medius (side lying and lifting the legs)

　　What we are talking about here is not the way of "stretching", but the way of "strengthening the gluteus medius".

　　Static stretching will reduce the sensitivity of the nervous system, and the reduction of sensitivity means "the hip adductor will not start when it should not be started". We cannot make the hip adductor too sensitive. What we need is to let the hip adductor know "how" and "when" not to do things.

　　So stretching the hip adductor also helps improve.

　　There are many ways to strengthen the gluteus medius, and the very useful tool is "ring elastic band (mini) Band)”, there are two examples below, you can refer to it: