Hip internal rotation problem during sprinting on swing phase of stride

Training Advice/Discussion General

9 years ago 07/28/2014 7:52am EDT

I have a friend who is 400m sprinter, we don't have a coach so I'm trying to coach him.

He has a injury on his knee. He had already gone to doctor but doctor wasn't able to find to problem. So I made some research and realized that is popliteus tendon injury. And realized that his wrong strides causes this injury.

Here is a video of his sprint(

http://www.youtube.com/watch?v=rgGsfcHxFYw

) from previous year. Not too much thing changed. He absolutely got a unnecessary internal rotation during lifting his knee(swing phase). But when he lands his ankle rotate outside(as I know this is generally causing because of lack of internal hip rotation). When he swinging his leg he got internal rotation problem, when he lands looks like he has a external rotation problem but this probably about his ankle.

He got about 80 degree external and internal rotation ROM. For now We are using deadlift variations to strengthen his glutes and medial hamstrings.

My opinion is that he got a excessive internal rotation problem so we need to work on his glute strength. I think It's not a coordination problem because when I tell him he is wrong he can't stride as he must.

We live in Turkey so If you aren't in a professional football or basketball team there is no chance to see a physio.

So, I know here is some physio,great trainer and coaches. What are your suggestions and opinions?

9 years ago 07/28/2014 8:42am EDT

re: Derpost

I've done a combination of Mike Robertson's bulletproof knees and Jay Dicharry's runner's workout for the past few years with good results.

Basically, you strengthen the quads and glutes from every angle.

These two articles have excellent routines.

http://articles.elitefts.com/training-articles/bulletproof-soccer-knees/

http://www.bodybuilding.com/fun/strength-training-for-runners-how-to-do-it-right.html

9 years ago 07/31/2014 10:02pm EDT

re: Derpost

It might worth assessing his foot and ankle strength and mobility. An asymmetrical stride might result from an imbalance of mobility or strength between the right and left feet or ankles. I would search the internet for a reputable looking physical therapy protocol for assessing foot and ankle strength and flexibility. This is a low risk, high potential outcome action, as an assessment is very unlikely to cause injury and is a short duration, one time event, where as if an imbalance is found, it can be addressed so as to improve biomechanics and possibly eliminate or reduce the mechanical stresses that would lead to an overuse injury such as tendonitis. Good Luck.

9 years ago 07/31/2014 11:29pm EDT

re: Derpost

Oh, man that looks painful. Posters above give some good advice. Best of luck.

9 years ago 07/31/2014 11:41pm EDT

re: Derpost

I'd check out Gray Cook's book "Athletic Body in Balance."

I'm not a physio, pt, sports medicine doctor, or have any credentials. I'm speaking simply from my own experience, so take my opinion with a grain of salt.

I would check on your friend's hip adductor mobility. It looks like they are very tight and pulling the knees inwards while he runs. If you focused on really stretching the adductors/groin, as well as strengthening the abductors and adductors, then some of it may clear up.

I think it's also worth noting that he needs to be consciously trying to push his knees out while running. Coach him on driving the knees out and not letting them collapse inward. He may get really strong in his hips, but his improved strength won't change his biomechanics. He has to consciously work on changing his form.

A really good way to loosen up the adductors/vmo/groin is using a 45 lb barbell. Have him sit down with his right leg extended in front of him. Next, lay a barbell perpendicular to his leg on his groin. Slowly roll the barbell from the knee to the hip, stopping on any tight points. After a couple of minutes switch legs.

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