A Few Years Ago, I Tore My Glute Medius
Allow me to take you back a few years. I was in the midst of a grueling workout, caught up in the adrenaline rush of trying to push my limits. This particular day, I decided to superset front squats, cleans, and single-leg squats - ambitious, I know. However, this audacious endeavor ended up causing me a glute medius tear. You might be wondering, how did it happen? Let's just say overconfidence mixed with lack of proper warm-up can be a dangerous cocktail.
Tearing Your Medius is More Than Just Uncomfortable
If you've never torn your medius, count your blessings. It's not just uncomfortable - it's downright debilitating. You end up walking with a limp, your normal gait looks like a penguin shuffle, and the discomfort can be so bad that it keeps you awake at night. Not to mention, it wreaks havoc on your workout routine. The simple act of bending to pick up something becomes a Herculean task. It was clear that I had quite a road to recovery ahead of me.
Rest, Recovery, and Rehabilitation
At first, my primary focus was simply rest. I had to give my body the time it needed to heal naturally. After all, no amount of wishful thinking or stubbornness could speed up the body's process of repairing torn muscle tissue. It took around 6-8 weeks of patience and careful movement before I could even think about starting any type of rehabilitation exercises.
Then began my journey to strengthen my weakened hip abductors. I relied heavily on a combination of banded clamshells and banded side walks. Now, I'll admit, these exercises may not seem like much at first glance, but don't let their simplicity fool you. They target the hip abductors specifically and, when done consistently, can significantly improve muscle strength and stability.
After several months of consistently incorporating these exercises into my routine, I was amazed to find that my hip abductor wasn't just back to normal, it was operating at 120% - better than it was before the injury!
Prepping for Leg Days and Runs
Fast forward to today, and I now make sure to properly warm up before any workout session. Whether it's leg day or a run, I always start with a series of banded clams or another glute medius exercise. This, along with bridges, tib raises, and calf raises, has become a non-negotiable part of my pre-workout routine.
Remember, your muscles are like an engine - they need to be properly warmed up before you can expect them to perform at their best. The last thing you want is to find yourself sidelined with a torn glute medius or any other injury.
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