Running is a SINGLE LEG SPORT!

Running is a great way to stay fit and healthy, but it can also lead to injury if the proper precautions are not taken. One way to prevent running injuries is to focus on strengthening the muscles of the glutes, especially through single leg exercises. Running is a SINGLE LEG SPORT, so if you are not doing cross training, doing SINGLE LEG EXERCISES, you are not training for your sport.

The glutes are a group of three muscles located in the buttocks that are responsible for hip extension, abduction, and external rotation. Strong glutes can help to improve running form and reduce the risk of common running injuries such as knee pain, IT band syndrome, chronic ankle sprains and plantar fasciitis.

Some examples of single leg exercises that can help to increase glute strength include single leg squats, lunges, single leg RDLs and glute bridges. These exercises can be performed with bodyweight or with the addition of resistance bands or dumbbells. It is important to focus on proper form and gradually increase the intensity and depth as your strength improves.

In addition to strengthening the glutes, dry needling can also be an effective treatment for reducing butt pain, or "butt burn," that can occur while running. Dry needling involves the insertion of fine acupuncture needles into trigger points, or knots, in the muscle. These trigger points can cause pain and dysfunction in the muscle, and dry needling can help to release them.By releasing trigger points in the glute muscles, dry needling can help to reduce pain and improve function. This can allow runners to continue training without being hindered by butt pain.

Performing single leg exercises 2-3x a week to increase glute strength can be effective strategies for preventing and reducing running injuries, specifically low back, glute or knee pain. Focusing on these prevention measures can help you to stay healthy and active, allowing you to enjoy all the benefits of running.