The role of the glutes . . .in almost every sport!

While you are reading this whether standing, sitting, or lying I want you to contract your quads. You notice how easily you can ignite them and squeeze the femur? Next with the same amount of little attention contract your glutes. Relax. You are probably thinking what is she talking about, that was simple. But now really focus and contract those glutes again, notice this time that if you are like the majority of people your hamstrings and probably other surrounding muscles are squeezing too. Relax again. Now really focus, use your mind and activate only the glutes this time, I usually tell patients to think of pinching a penny between the cheeks. Try squeezing both, next relax only your right while keeping your left contracted, than squeeze both again next relaxing just your left; this is what we call Glute Winks. You have just discovered one of the most underappreciated and underused muscle groups in the body. Also more importantly one of the top leaders to insidious knee pain. I work with two high schools, three gymnastic clubs and three dance studios; knee pain is one of my top complaints along with ankle sprains but that’s for another blog… or is it?

Glute weakness and your brain’s control over its contraction strength along with it in the activation pattern have been linked to pain and injuries including but not limited to knee pain, plantar fasciitis, ankle pain, hamstring strains and tears, adductor strains, IT band syndrome and patella femoral syndrome (PFS).

The glute muscles are responsible for a variety of things in terms of moving the leg and stabilizing the pelvis. The glutes are influenced by a variety of factors including pelvic asymmetry and soft tissue restriction, to whether or not the foot is on or off the ground during a particular phase of movement. When the glutes work with the abdominals the hip joint is stable, the femur is controlled, the knee is stable, and the ankle is stable. Going through motions the gluts are responsible not only for stabilization but extension, rotation and abduction. Being the great compensator it is, we adapt for everything, the body starts using other muscles to get relative motions and stability at the hip, knee, ankle and foot. The body starts using the Hamstings, Calves, Adductors, Quads, Psoas, Tensor Fascia Lata (TFL) to take over for the glutes. 

There is a growing body of research that shows that in both athletes and non-active populations, hip strength and recruitment leads to less pain and injury throughout the lower extremity. So the next time you are having pain in the lower body whether while or after activity check your glutes. Make sure you are making good use of them and making them do their part. And if you are having trouble cuing them in take the time to make them wink ; )

If you would like more information read the article by David Cieslowski, DPT, CSCS. “Better Skiing Starts with the Brain-Butt Connection” from The Master Skier Cross-Country Ski Journal.