Time to Strengthen Your Glutes

The importance of your glutes when running!

 

glute podiatrist

 

There are many potential consequences for runners with weak glutes. Ask any clinician. Strength training for many runners is focused on improving muscles like the calf and core muscles, however there are many problems your Camden podiatrist see’s in the clinic every day due to weak and lazy glutes. This post is aimed at educating readers about training an often neglected group of muscles.

The gluts make up 66% of the lateral hip muscles.

The lateral hip muscles are:

  • Gluteus Medius (Glute Med)
  • Gluteus Minimus (Glute Min)
  • Tensor Fascia Lata (TFL)

 

The job of the hip muscles primarily involves stabilisation of the pelvis when walking or running. Weak or lazy glutes will result in poor running economy (Burnet, 2009) and increased peak vertical ground reaction forces. This means joints like your ankle, knee and hip are absorbing my force – potentially resulting in more injuries. With weak hip muscles, the femur (upper leg bone) can drop inwards, allowing both the knee and ankle to drop. This change in alignment can place greater strain on your plantar fascia, achilles and shin.

Other common running injuries due to glute weakness include:

  • Illiotibial Band Syndrome (ITBS)
  • Overactive hamstrings – often resulting in lower back pain (Cooper, 2016)

 

Glute Exercises

Before you spend money on new shoes, or orthotic innersoles for your foot, knee or ankle pain try these exercises. All of these exercises can be performed from the comfort of your own home.

  • Clam Shell – 15 reps x 4 sets
  • Glute squeeze – 15 reps x 4 sets
  • Glute kick back – 15 reps x 4 sets
  • Glute bridge – 15 reps x 4 sets

If you think you need some help from our expert Sydney podiatrist,  in an appointment at Reform Podiatry Camden today.

 

 

 

 

 

  • Burnet, E., et al. (2009). Relationship Between Gluteus Medius Muscle Activity, Pelvic Motion, and Metabolic Energy in Running (P190): 267-271.
  • Cooper, N. A., et al. (2016). “Prevalence of gluteus medius weakness in people with chronic low back pain compared to healthy controls.” Eur Spine J 25(4): 1258-1265.

 

Leave a Reply

Your email address will not be published.