Running With Richelle – Glutes

Last week I described a great glute max test that you can do to assess for weakness and asymmetry. So if you did the test and realized you have weakness and are wondering what to do about it; continue reading!

Why is it important for runners to have strong glutes?

The glutes help stabilize your pelvis and your knees. It prevents issues such as patellofemoral syndrome, Achilles tendonitis and IT band syndrome which are common injuries among runners. When the glutes are weak it affects lower extremity alignment while running which can create issues. Weak glutes also  make other muscles kick in and compensate which can (and will) eventually lead to problems.

Why do runners often have weak glutes when they are fit/active?

Sedentary lifestyles play a huge role in how our muscles function. Many people have sedentary jobs and spend a great deal of their time off sitting. This means they are sitting on their glutes which are in a lengthened/weak position for the majority of the day. Even though they might consider themselves strong and fit because they are runners, the glutes can still be weak because the large amount of time spent in the sitting position.

How can runners know that their glutes are weak?

First of all try the test I posted last week! Then ask yourselves the following questions:

• Do you notice you kick your inner calves/ankles while running?
• Do you notice after a hard run that your hamstrings are sore but the glutes feel fine?
• Do you have low back pain during/after your run?
• When you see pictures of yourself running are your knees angled towards each other?
• If you are still unsure but you have issues book a physiotherapy assessment and your physiotherapist will be able to assess for muscle imbalances!

 

What are the best ways to strengthen the glutes?