Hip Training For Ankles

4.30.2020

Blog|Strength Training

A man working out with the Pendulum hip press

One of the most common musculoskeletal injuries in athletics is the ankle sprain. Football, soccer and basketball are associated with high incidences with basketball having the highest percentage per participant.

Current research has determined that there is “a significant relationship between baseline hip strength and future non-contact lateral ankle sprain status.” Increasing hip strength is protective against risk by diminishing the incidence of forthcoming injuries.

The Pendulum Hip Press

Though the risk of a noncontact ankle sprain always exists – it is important in strength training to understand training the hips to protect an athlete from lateral ankle sprains, although it may be counterintuitive, it is extremely important. Having bilateral hip-abductor strength increases postural control, which reduces the ankles necessity to compensate during the stresses of athletic movement.

The Pendulum Hip Press was designed to target the hips, while strengthening the legs. The great news it also helps with the hinged synovial joint in the talocrural region of our structure, best known as the ankle. Get the hips Strong

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Closed And Open Chain

Open kinetic chain exercises of the lower limb are movements, where the distal segment is unloaded and free to move. The opposite is true of closed kinetic chain exercises, whereby there is enough resistance to prohibit free motion.

Closed kinetic chain exercises are movements such as squats, Pendulum Squat Pro, leg presses and lunges, while open chain exercises are actions like leg curls, leg extensions and the Pendulum Reverse Glute Ham.

The kinetic chain can be understood as interrelated joints and body parts working with one another during motion. This creates a chain of events that affects the movement of neighboring joints and segments.

The advantage of open chain movements is that they tend to be better at isolating muscle and often are selected for specific rehabilitation and used to accentuate performance. While closed chain movements in general would be classified as more functional and closely approximating movements that are used in sport and daily life.

Open Chain Reverse Glute Ham

Closed Chain Pendulum Power Squat Pro

Closed Chain Pendulum Power Squat Pro XT

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Arkansas Baseball Weight Room

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2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.