In a study conducted at Indiana University, a team of researchers found that hip strengthening exercises were effective in improving the running mechanics and reducing knee pain in female athletes.
During a six-week trial, a group of women runners performed 30- to 45-minute workouts - like single-leg squats and resistance exercises - twice a week to strengthen their hips. Subsequently, they experienced more efficient movement in their hips and knees while running and less pain.
"The results indicate that the strengthening intervention was successful in reducing pain, which corresponded to improved mechanics," said researcher and motion analysis expert Tracy Dierks.
Authors of the study noted that patellofemoral pain (PFP) is a common running injury that occurs when the thigh bone and the back of the knee cap come into contact during physical activity. This wears away at cartilage and may lead to osteoarthritis.
The findings suggest that building muscle may be an effective way to improve an athlete's form and performance. Strength can stabilize the body, which helps prevent injury and promotes optimal well-being.
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