By Katie Albert, PT, DPT
With the arrival of warmer temperatures, the population of Chicago appears to grow by ten-fold. Overnight, scores of people transition from the hibernation of winter to enjoying the great outdoors! The lakefront path is packed with bikers, walkers, and runners alike. Evidence of 5k, marathon, adventure race, and triathlon training surrounds us with people exercising before and after work. Some even choose the great option of walking the 40 minutes home instead of taking the train for added exercise. We are all more than ready to move forward and assign Chi-beria to the depths of our memories!
But that is just it! All the activities listed above truly and literally are moving forward. Most activities we perform as humans involve front and back motions. However, if you look around, we live in a 3-dimensional world, and our bodies are constantly being bombarded with not only forward forces, but also sideways (lateral) and rotational forces. Are we sufficiently training our bodies to be able to efficiently react and perform in all 3-dimensions?
Despite the fact that our core and hip musculature are some of the most important muscle groups for performance and preventing injury, they are often the most neglected muscle groups in workouts. To create stability for the hip, knee and ankle, dedicate some workout time to these areas. How do you do that? Check out the exercises below to get a better understanding of what exercising in 3 dimensions looks like.
Lateral and Rotational Hip Strength and Core Stability:
Whether you are a year-round runner, a weekend warrior, a lakefront walker, or a seasoned triathlete, cross training involving lateral and rotational movements is integral to efficient performance and maintaining pain-free participation.
PhysioPartners offers an Annual Physical Therapist Exam to help identify strengths and weaknesses with a critical eye towards preventing injury. Schedule your appointment today to see which of these exercises are best for you!