Injury Prevention for Runners – Myrtl Routine

KINETIC Sculpt® places a large emphasis on injury prevention. My first rule of exercise is always “don’t hurt the money.”

Hip Rotation is integral to movement and there are a large number of hip related injuries that are possible.
- Low back pain
- Muscle strain injuries (groin pull/ hamstring strain)
- Hip Bursitis
- Hip labrum tear
- Hip arthritis
- Stress fractures

If you are experiencing chronic pain, please do not attempt to self-diagnose, or let your trainer give homespun advice. I highly recommend you see a board certified Orthopedic and Sports Medicine physician for a thorough examination.

The best medicine to avoid injury is prevention. I am posting this video found on the internet via Nike Running. You will find a number of hip exercises demonstrated.

Myrtl Routine - 12 Exercises to help strengthen the hip girdle  and provide a greater range of motion. I recommend you incorporate a few of them into your workouts.

• You can perform them at home or outside.
• You don’t need to perform them all at once.
• You can phase them in your workout on alternate days.

Floor Series

1.Clams – 5 Reps per leg

2. Lateral leg raise - 15 Reps per leg
- 5 reps neutral
- 5 reps toe down
- 5 reps toe up

3. Donkey Kicks -  8 Reps per leg
- Watch your lower back

4. Donkey Whips - 5 Reps per leg
- Guard the aggressiveness of you your leg swing

5. Fire hydrant - 8 Reps per leg

6. Knee Circle: Forward - 5 Reps per leg

7. Knee Circle: Backward - 5 Reps per leg
- Expect to struggle

Standing Series

8. Hurdle Trail Leg: Forward - 5 Reps per leg

9. Hurdle Trail Leg: Backward - 5 Reps per leg
- Expect to struggle and feel uncoordinated. Don’t quit.

10. Lateral Leg Swing - 5 Reps per leg

11. Linear Leg Swing - 10 Reps per leg

You can also download the PDF courtesy of Nike Running as a companion guide. Copy it to your phone and you can carry it with you.

EXERCISE CONSCIOUSLY. – Erwin