A Glute Problem?

October 15, 2015

Fix Your Glute Issue

We consistently treat patients, many of whom are avid runners or fitness junkies, with issues stemming from weak or under-active glutes. This may come as a surprise to some, as many take up exercise and/or running specifically for the benefit of a generally more aesthetic behind. However, the glute muscles are abnormally weak in most people today because of all the sitting we do. Despite many high hopes and wishful thinking, 30-60 minutes of exercise won’t completely undo 8-plus hours of sitting the rest of the day. When you’re sitting down, your glutes are stretched and inactive. Over time, this posture leads to the development of a chronic muscle imbalance that compromises the ability of these muscles to do their job during running or working out. This muscle imbalance typically occurs between the hip flexors (psoas and rectus femoris) and the glutes, which are the primary hip extensors.

When the glutes become weak and cannot perform full hip extension, other muscles and joints need to work overtime.

Glute compensations include the following:

excessive lumbar spine motion occurs to compensate for lack of hip extension
hip flexors shorten and tighten in the sitting position which limits hip extension
hamstrings tighten to perform hip extension to compensate for glute maximus weakness
IT-band and piriformis tighten to stabilize the knee to compensate for glute medius and minimus weakness

Along with these compensations we can see problems such as hip pain, low back pain, IT-band syndrome, Runner’s knee, Piriformis syndrome often causing sciatica, and knee pain to name a few.

The obvious question… what can I do about it?

Standing up and walking around for just a few minutes every hour or two can help combat the negative effects of long-term sitting. Here are also a few glute exercises to help strengthen this under-worked area:

Glute Bridges:

Side Plank Clam Shells:

As always if symptoms persist, you should be evaluated by a musculoskeletal specialists, such as a sports chiropractor. They should perform several movement tests or functional screens to determine the cause of your symptoms, which may or may not include treatment of the area where you are experiencing pain. If your local to Milwaukee you can call our clinic at 262-373-9168 or schedule online at ess.janeapp.com.