Activate your Glutes. Work Your Glutes

Why Glute Activation is not just aesthetically game changing but performance enhancing and critically; a predictor or potential pain or dysfunction in the body

Many Lower Body Dysfunctions stem from an inability to recruit glutes into key movements such as running, cycling, walking and of course; lifting (squats, deadlifts, lunge etc)

What happens when the glutes aren’t firing optimally?
Other muscles come in when they shouldn’t (hip flexors, Piriformis, etc)  they become tight, over-active and a source of pain. This is simply because they were never mean tot be the prime movers, for various reasons, they are forced to take on a job that was never meant for them and so become a bit ‘burnt out’ and do not do the job effectively.

Common Example: Iliotibial Band Syndrome (feels like knee pain)
It begins with: a Lack of glute recruitment
Which then causes: increased hip internal rotation and knee adduction (which is just the joints not moving optimally)
This movement pattern then encouragers the Tensor Facsia Latae (a hip flexor) to come in and try to help move the body as efficiently as possible. The problem then arises when the TFL gets super over-active and tight.

Connective tissue, runs through these muscles, specifically your iliotibial band, that runs through the TFL and along your knee. It gets ‘squeezed’ by your TFL.
You then experience this as knee pain.

There are many more examples and activating & developing  your glutes to ensure they are working as they should through exercise can prevent this issue.
Correct technique and ‘biasing’ technique to load the glutes will also serve you well, now and for your long game.

If you are experiencing pain, know that you shouldn’t accept it, that steps can be taken to alleviate and help if not solve the problem all together.
Also know that these things do take time, it took time for your body to develop a compensatory pattern and it will take time to unwind it. So take the time, for you and future you. You are so 100% worth it.

For a program designed for you, to get you moving past pain and at the peak of your performance reach out for a free consultation and we can get you started with programs Including:

  • At home stretches and activation techniques
  • Gym programs
  • Advice and support

Further reading and resources

  • Phillip Page, Clare Frank, Robert Lardner, Assessment and Treatment of Muscle Imbalance: The Janda Approach C 2010 Benchmark Physical Therapy, Inc.,
  • Dr Mike Clark and Scott Lucette, “NASM Essentials of Corrective Exercise Training” C 2011 Lippincott Williams and Wilkins
  • Iliotibial band syndrome: evaluation and management
  • Eric J Strauss 1Suezie KimJacob G CalceiDaniel Park

Iliotibial Band Syndrome in Runners: Biomechanical Implications and Exercise Interventions

Robert L Baker 1Michael Fredericson 2

Modifying the hip abduction angle during bridging exercise can facilitate gluteus maximus activity

Sun-Young Kang 1Sung-Dae Choung 2Hye-Seon Jeon 3

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