”Getting the most out of a little muscle group in endurance training.
By Lisa Dolbear, images by Rae Baumann
The adductors—or inner thighs—are one of the “forgotten”
muscle groups for most triathletes. That is, until they are cramping and
aching and you wonder, “What can be done to prevent that pain from
happening again?”
The short answer: strengthen them.
These small muscles in the groin area aren’t immediately
associated with strong running or cycling, but they actually play a key
role in the way your body aligns and supports itself while you’re
moving. Adductors help to handle the strains of high-volume running and
cycling, and don’t require much to get stronger.
It’s important to also strengthen the outer thighs—or
abductors—when you work the inner thighs, as these muscles compliment
each other and work together to be successful. The partnership of these
muscle groups makes for a good defense against many common
endurance-training injuries (including knee pain), and helps your body
to handle the increasing mileage and intensity in your workouts.
This week, we’ll focus on a good intro exercise for working the thighs, inside and out.
Start by laying on your side, balanced on your elbow with
the leg closest to the floor bent beneath you. Extend the top leg so
that it’s long, with the side of your foot resting on the floor.
With your core engaged (focus on pulling the core muscles
in strong toward the spine), begin the exercise by raising the leg
smoothly and evenly from the floor, keep it extended with your foot
flexed (no pointy toes!). Be sure to coordinate your breath with this
movement so you are exhaling as the leg rises.
On your inhale, lower the leg back down to the starting
position. Try to do as many reps as you can over 60 seconds, being sure
to keep the proper form and breathing pattern for the whole interval.
Rest for 30 seconds, then resume again for two more 60-second intervals.
Next we’ll move to the inner thigh. Stay in the same
position on the floor, but this time place the leg on top over the
bottom leg, so your foot is resting on the floor in front of you. Your
bottom leg is now extended straight along the floor, with the foot
flexed. Holding the core strong, raise the lower leg slightly on an
exhale, then lower down.
The movement will be small, and you want to avoid letting
the leg rest on the floor before raising it again. Complete as many reps
as you can over 60 seconds, rest for 30 seconds, then resume the
exercise for two more intervals.
Switch sides and repeat from the top to work through the same exercises on the other side.
MAKE IT HARDER:
Be cautious before making this exercise harder, as a
little bit goes a long way with these muscle groups. You can add
intensity by strapping on some ankle weights for the leg lifts, or using
a resistance band around the ankle and tucked beneath the body. You can
also extend the duration of the intervals (i.e. as many reps as you can
in 90 seconds instead of 60 seconds). If you feel any strain during the
exercise, fall back to the easier version.
_____________________________
Lisa Barnes Dolbear is a USAT Level 1 coach and
three-time IRONMAN finisher who lives and trains in upstate New York.
She runs a popular “Dare to Tri” program at her local gym to help
introduce new people to the sport, and strives to help athletes balance
daily life with their passion for multisport. Follow her blog on mental
training, Tri Mojo.
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