Long Term Management of Hip Impingement
We have covered a lot in the first three parts of this series. Once you are back to consistent training, how do you prevent this from coming back? While there is no full-proof way to guarantee not getting hurt, here are a few ways we can do to build confidence with runners as they get back to training.
HEAVY RESISTANCE TRAINING
Continuing to progress heavy resistance exercises is vital for runners and triathletes coming off most injuries. It’s important from a physiological and mental standpoint. Continuing to progress these lifts help runners build confidence in their abilities.
Three exercises I find myself repeatedly programming for runners with a history of hip impingement are trap bar deadlifts, split squats, and box squats.
There are two reasons for this.
First, they are great for improving the strength of the entire lower body. Second, they load the hip without needing to go through a large range of motion.
SINGLE LEG DRILLS IN VARIOUS PLANES
It’s important to continue challenging the hip with various planes of motion. I will often include these as a secondary exercise to a bigger lift. The three-way step down is a great drill and can be progressed with a weight vest.
HIGH REPETITION DRILLS
Lastly, I want to keep some lower-level hip strengthening drills plugged in at some point during the week. The goal is to challenge the hip with different movements without spending too much time in provocative positions. I will include these in one of three ways with clients.
As a warm-up before running or dedicated lifting sessions.
Following running sessions after 5-10 minutes of fitness walking
In combination with a heavier squatting or stepping exercise during dedicated lifting sessions.
LISTEN, LISTEN, LISTEN!!!
You have to be able to adjust on the fly with endurance athletes. Listening to their feedback and adjusting is vital.
Thanks for taking the time to read this series! If you found this helpful, be sure to sign up for my newsletter below.
Part I: Initial Management of FAI in Runners
Part III: Plyometrics, Training Progression, and Running Mechanics
Part IV: Long-term prevention, Strength Training, and Drills