Hip adductor muscles (muscles located at the inner thigh) play an essential role in injury-free running in the long term. Strong adductors are key to knee and toe alignment. Weak adductors often cause external rotation of knees and toes, causing knee, and ankle injuries, as well as groin injuries.
At RunMechanics we have observed that about 95% of runners have weak adductors. Banded medial leg raises activate and strengthen the adductor muscles.
How to do it?
- Take a long resistance band of ~10kgs and tie it around the stationary pole or window grill as shown in the figure. Loop the other side of the band around the ankle.
- Move sufficiently away from the pole, such that there is enough tension in the band. (as shown in picture A)
- Keep your core and glutes engaged and, if needed take light support of a chair/wall to maintain balance.
- Now pull the band, by raising your leg towards yourself (cross the leg over to the other side) as shown without bending your knees (as shown in picture B).
- Bring the foot back to the original position, and repeat the desired number of times.
- Then repeat it on the other side.
Remember:
- Don’t bend the knees
- Maintain a stable pelvis, and be sure not to rotate the upper body while raising the leg medially.
When to do it?
Include it as part of your strength training or as part of the activation routine. 2 sets of 10 repetitions on each side.
