• Heavy Squats Glutes
    Muscles - Physio

    What Is The Gluteus Medius And Why Is It So Essential For My Running?

    February 4, 2025 - By 

    Those that have taken basic anatomy classes may be familiar with the gluteus medius. For those who haven’t, which are the majority of Americans, this weird sounding muscle may sound completely unfamiliar. Although the gluteus medius has an odd name, it is a very important muscle that plays a pivotal role in how humans run. If you’re a runner and are interested in finding out more about this special muscle, continue reading.

    The gluteus medius is one component of a group of three gluteal muscles that are important in supporting the striding motion of running. Each and every step a runner makes is supported by this essential muscle. Thus, it makes sense that if you’re an avid runner, it will certainly pay dividends if you better understand how this muscle works.

    One of the most important functions of the gluteus medius is that it helps to flex and internally rotate parts of the hip. As you can probably tell, the hip is constantly being flexed and moved during running. Lots of runners that have problems with their joints, usually find out that it is caused by their hip being injured. Hence, the gluteus medius is a vital component to the hips and without it, running properly wouldn’t be possible.

    Physio Squats

    The muscle can be seen as one of the key supporting muscles for the hips as it flexes during running. Depending on how strong the gluteus medius, it is able to withstand high levels of force and allow the hip to continue flexing in an efficient manner. Runners that have a weak gluteus medius will find that they aren’t able to run for prolonged periods of time without their hips starting to hurt. If the gluteal muscles are weak or tired, then they will become inefficient in their functioning, leading to other parts of the body, usually the hips, to become compromised during running.

    Furthermore, the gluteus medius plays another vital role in running as it is essential in the process of extension and rotation of the hip. When a runner runs up a hill or goes on a down-slope, they often have to extend their hips in order to make up for the shift in weight throughout the body. The hips bear a lot of this extension of weight and are supported by the essential three gluteal muscles. Hence, certain runners that have trouble going up and down hills may often find that it could be due to the fact that they have weak gluteal muscles that can’t support their hips during the process.

    Stabilization of the hips is also another function of the gluteal muscles that ensure that injuries and strains don’t occur during running. As a runner is constantly running on the pavement, each and every step jolts a huge amount of pressure upwards towards the body. This is especially true for heavier runners who are putting huge pressures on their joints and back with each running step. Hence, stabilization is very important in these scenarios as it ensures that the hips maintain in an optimal position are able to continue withstanding various degrees of force.

    Simply ways improving gluteal muscle performance during running is to simply stretch them beforehand. In addition, various workouts are able to strengthen these muscles and help them be more effective during a given running session.

    Glute Muscles Lunge

    Although many runners don’t know about the gluteus medius muscle, it’s a vital component to running. By better understanding what exactly this muscle does, runners will be able to make adjustments to their routine, such as through added stretches, to reinforce these muscles. Runners that have strong gluteal muscles almost always perform better than runners that don’t.

  • Hiking 2
    Injuries - Physio

    5 Most Common Hiking Injuries And How To Prevent Them

    November 11, 2024 - By 

    Hiking is a great hobby where you get some fresh air and exercise while enjoying what nature has to offer. The problem is that there are a lot of common injuries that you face when hiking. Fortunately, you can prevent many of the common injuries that are sustained when hiking.

    Blisters

    One of the most common hiking injuries for beginners and experienced hikers is blisters. Blisters are caused by friction when your skin rubs against your shoes or clothing. This friction causes fluid to collect between the irritated layers of skin and will eventually cause tearing and discomfort.Fortunately, you can avoid getting blisters by ensuring that your shoes and socks fit correctly. You should also look at breaking your shoes in before you go on a long hike as the stiffness of new shoes can increase the chances of blisters. Keeping your feet dry will also help to prevent blisters and if you feel a potential blistering area, you need to apply some athletic tape to avoid rupturing.

    A Twisted Ankle

    When you are hiking on an uneven trail, you risk a twisted ankle if you are not careful. There are some twists that you can walk off, there are others that will require more attention if you want to carry on. There are times when the risk of a twisted ankle will be greater such as when the trail is wet.In order to avoid these injuries, you should look at hiking boots with ankle protection. If you know the trail is uneven, you should take some kind of stabilizer such as a hiking stick. This will help you keep your balance and avoid a twisted ankle.

    Muscle Cramping

    There is nothing worse than having your muscles cramp with every step you take. Cramping is a common injury and is generally caused by dehydration. The best way to avoid cramping will be to stay hydrated, but this is not always as simple as you might think.

    Hiking 1

    When it is warm, you will remember to drink more water. However, when you are hiking in the cold, this will be harder to remember. You should also look at stretching before your hike as this will reduce the chances of cramping.

    Bug Bites

    While some people do not see bug bites as an injury, they can cause a lot of discomfort and irritation. When you hike, you are susceptible to bug bites from gnats to mosquitoes. The best way to prevent bites will be to have a layer of clothing between your skin and the bugs.

    There are a lot of repellents on the market that you can also look at which help. You should look for natural repellents and combine this with protective clothing. It is important to note that there are times when you cannot avoid these bites and you should use some calamine lotion to sooth the bug bites.

    Chaffing

    When people think about chaffing, they often think about their legs, but it is possible to chafe in other areas when you are hiking. The preventative steps that you should take will vary depending on where you commonly chafe. If you chafe between the legs, you need to consider active underwear that you have on over your cotton underwear.

    Active underwear will generally be wool or synthetic nylon which will help prevent chaffing. If you chafe on your back where your bag rests, you need to consider if you have the right equipment. You need to ensure that your backpack sits correctly on your back and that you are not carrying too much weight. Getting your backpack fitted is important if you are going to be completing long hikes.5 Most Common Hiking Injuries And How To Prevent Them

  • Running 1
    Injuries - Physio - Running

    Training For a Marathon: Seven Practical Tips to Avoid Injury

    April 23, 2023 - By 

    Running a marathon can be a fantastic experience. A lot of people feel like they’ve conquered the world when they reach the finish line. While training for a marathon can be a lot of fun, you’ll want to take some precautions. Here are 7 practical tips that will help you avoid injuries.

    1. Start Working On Your Fitness Early On

    Don’t wait to start prepping for the marathon! The sooner you start training, the easier it will be for you to run.

    2. Always Protect Your Skin Against Sunscreen

    Run Marathon 1

    A sunburn can be devastating when you’re running a marathon. Make sure to wear a sunscreen with high SPF that is water-resistant.

    3. Protect Your Nipples

    Have you ever noticed marathon runners bleeding from their chest? This happens because of nipple chafing. When a person runs for an extended period of time, the fabric of their clothing will continuously rub against their nipples. The repetition of this action can lead to some nasty injuries.

     

    It’s a wise idea to apply a product that will protect your nipples. A lot of runners apply vaseline and similar products. It’s also a good idea to wear clothing that will provide an additional level of protection. Women should wear a high-quality sports bra made of a breathable material. Both men and women should consider wearing shields that protect their nipples.

    4. Wear The Right Footwear

    You have to be very cautious about the shoes you wear when you run a marathon. To start, you’ll want to find shoes that are supportive, especially in the area around the ankle. If you have plenty of ankle support, you’ll be less likely to twist or sprain your ankle as you run.

     

    You also need to make sure that the shoes you wear have been broken in. You can’t wear brand new shoes when you run a marathon; you need to wear shoes that have adapted to your feet. If you run in new shoes, you’re probably going to have to deal with blisters later on.

    5. Find Socks That Will Allow Your Feet To Breathe

    If you wear the wrong socks while running a marathon, you could wind up developing some serious blisters. Because you’ll be running on those blisters, the blisters could wind up bursting. This can be extremely painful, and it can even lead to an infection.

     

    You should try to find socks that will allow your feet to breathe. This will reduce your risk of blisters. You might want to seek out socks that use moisture-wick technology. Socks that are specifically designed for athletes are also a smart purchase. Make sure you wear the right socks when you go out to run.

    6. Stretch Before You Start Running

    Before you go out to run, you’ll want to warm up. You shouldn’t conserve all of your energy. You should stretch your muscles so that you’ll be a lot more limber when running the marathon.

    7. Work To Stay Hydrated

    A lot of people that sustain injuries during marathons are dehydrated. Dehydration can take a real toll on your body. It can also make it more difficult for your body to run properly. If you’re dehydrated, you’re a lot more likely to sleep at fall.

     

    There should be plenty of places for you to refuel and grab more water as you run. Don’t worry too much about your time. Try to drink plenty of water even if you don’t think you need it. Your body is being depleted of fluids while you run; you should make sure you’re replenishing those fluids.

    You need to be cautious when you are running a marathon. You’re going to be putting your body through a lot. As long as you’re willing to take the right kinds of precautions, you should be able to avoid any injuries.

    Cape Town has some of the most beautiful marathons in the World including the Cape Town Marathon and famous Two Oceans Marathon. If you are thinking of traveling to do one of these amazing races make sure to book an appointment with this great physiotherapist Cape Town practise.

    The Two Oceans Marathon can be very tough and hard on the knees due to the big hills both up and down. Make sure you look after yourself after the race and get your body set for recovery.