Gluteal Activation in Running
Do you enjoy running?
Do you run to keep fit and healthy or just for fun?
Or maybe only when you are running late for work?
Perhaps you are an avid runner who is preparing for the City 2 Surf or Blackmores Running Festival?
As you can imagine, proper lower limb function is essential to run efficiently and injury free. Our posterior chain – specifically our glutes plays a major role in both generating power and stabilising our hips during running. The largest muscle, our gluteus maximus’ primary role is to propel us forwards when our foot is in contact with the ground and to decelerate our thigh as it swings forward in preparation for ground contact. Our gluteus medius and minimus have a large role in stabilising our hip and preventing our pelvis from dropping down. Our muscles and joints work together in unison during movements and so when we have one problem area over a period of time other issues may develop. When the gluteus medius does not activate properly or is weak, our pelvis will drop down on the opposite which may cause problems up or down the chain.
One example is low back pain when running. One possible cause for this is due to the repetitive dropping down of our pelvis due to our poor activation or strength of our gluteus medius. This causes a repetitive side bend in our lower back which increases pressure on the joints and discs of that same side. Another reason we may get back pain on the other side of our low back is due to a muscle called the quadratus lumborum, or fondly referred to as the QL, as it is now being overworked trying to pull upwards on our pelvis to keep it in neutral.
Down the chain, it is possible for our gluteal weakness to be the root of our problematic knees, ankles or feet. When our hip drops, our thigh is now relatively angled inwards followed consequently by our knee. Because the knee is now angled inwards, our ankles and feet will subsequently pronate or ‘roll in’ in order to keep the foot in contact with the ground. This domino effect places unnecessary strain on our joints and also makes our performance in running and sport inefficient as the biomechanics of our joints and muscles are now suboptimal.
“I like big butts and I cannot lie”
Sir Mix-A-Lot knew a thing or two about running.
A quick test to see whether the glutes are part of or the cause of your problems is to try standing on one leg for 30 seconds. If your pelvis drops towards the floor or you can feel a weakness than this just might be your issue! If this is you or you still aren’t sure then it is highly recommended you seek help from one of our highly trained physiotherapists! Call 9873 2770 or Book Online Now (https://bookings.nookal.com/bookings/company/39XKS).