Achieve Performance Lab

Lateral step down with weight⁣
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This is a staple exercise of mine with runners. It is often low hanging fruit after a lower extremity injury. I am checking for altered movement patterns in the ankle, knee, and hip. Often I will see changes in trunk position or with the knee collapsing inward, so it can be helpful to view from both the side and front.⁣
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It is a great addition to a strength routine and incorporates rhythm and coordination for runners. Aim for fluid, controlled motion. Only the heel should tap down onto the ground to ensure the leg on the step is doing more of the work. ⁣
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We often talk about the importance of hip abduction strength, but forget to talk about the muscles on the other side of the hip- the adductors! I will have clients complain of tightness or soreness in their groin (adductor) muscles. This is often a neurological response due to weakness in the muscles. The muscles will tighten to avoid becoming overstretched when fatigued. By strengthening, we can reduce this sensation of tightness.

I often find these muscles are low hanging fruit for those with knee, hip, or low back pain. Anecdotally, I found adductor strengthening was a key in my low back rehab due to the attachment of the muscles at the pelvis.

Performing a “short lever” Copenhagen plank with the knee supported by a chair, bench, or step can be a good starting point for many. The exercise can be progressed to a “long lever” Copenhagen plank where only the foot is supported to work the adductors more. The goal is to keep the hips elevated for the duration of the exercise. When the hips drop, we lose adductor engagement and trunk stiffness.