Running Injury & Recovery
trochanteric bursitis and second is glut medius tendon inflammation or strain.
How to work on your ITB
Gluteus medius strength test
glut medius strength is where you enlist the help of a friend. You lay on your side with the bottom leg bent up and the top leg is lifted straight up and back (see Picture 6.) The leg needs to take a line behind that made from the shoulder and hip bone. Your friend then tries to push the leg directly down from the ankle. Good strength is when the leg cannot be moved. If the leg can be pushed down then the glut medius is not strong enough. It is possible that the test will be sore if there is significant tendon inflammation or strain.
Simple gluteus medius strengthening
Stand sideways to a wall, with the outermost foot parallel to the wall of the hip you want to work on (as in Picture 7.) The knee nearest the wall is bent up and placed against the wall. The standing knee is bent so that the kneecap is in line with the toes as you look down. The knee (not the foot) is then turned out until you can see most of the foot on the inside of the knee. Hold this position and press the knee against the wall hard into it so you are bracing yourself.
You will find that after a short moment you will feel the muscles in the outer hip/bum working. There will be other aches in the quads – nerve mind though! You should aim to hold this position for two minutes and build up to five minutes, twice a day.
gluteus medius exercise specifically aimed at loading the tendon eccentrically is the Hip Dip (see Pictures 8 and 9.) This is where you stand on the edge of a step on the affected leg. Keeping the knee locked you allow the hip to drop down slowly through the hip joint and then drive the hip/pelvis back up. 3 times a day 3 x 25 into some soreness if possible.