You have a problem with my Butt?

Q: Coach John, "I can't seem to get my speed to improve anymore, why do you think that is?"
A: Maybe your butt is weak!
Q: HUH?

Weak buttocks ruin the athlete!

“The gluteus medius should be considered in every running injury because it largely affects the normal function of the posterior chain.”

“So many athletes with running overuse injuries of the lower limb present with poor gluteus medius function that I have come to the view that the strength and function of this muscle is probably the most important active component in the achievement of a biomechanically efficient running technique.” The deep-lying glut med muscle is normally associated with movement, but, its key role in running is to act as a stabilising force, to slow the downward drive of the pelvis on the opposite side during stance phase. This pelvic restraint prevents excessive hip sway or roll of the type that is classically known as “Trendelenburg gait”.

But even short of the tell-tale waddle of a Trendelenburg, there are various adaptations that runners make to compensate for weakness in gluteus medius.

How athletes cheat to compensate for weak buttocks Adaptations Areas at risk of structural overload

1. Excessive lateral pelvic tilt (Trendelenburg)Lumbar spine, sacroiliac joint (SIJ), greater trochanter bursa, insertion of muscle on greater trochanter, overactivity of piriformis and tensor fascia lata (TFL)

2. Medial knee drift Lateral tibiofemoral compartment (via compression), patellofemoral joint, patella tendon and fat pad, pes anserinus, iliotibial band (ITB)

3. Lateral knee drift Medial tibiofemoral compartment (via compression), ITB, posterolateral compartment, popliteus

4. Same-sided shift of trunk (lateral flexion of trunk) Lumbar spine (increased disc and facet joint compression), SIJ (increased shear)

All these various compensations can herald potentially chronic injury for the runner, including shin splints and Achilles tendinitis. The three tests he uses alongside video analysis to assess glut med strength, including this one, the “clam-shell”: “In side-lying, both hips are flexed to 30 degrees with knees bent and hips and feet stacked in line. The athlete has to open their knees while keeping heels together, and most importantly, holding the pelvis completely still. If the pelvis moves it means the athlete is unable to isolate the muscle and is trying to recruit ‘cheating’ muscles such as TFL.”
Begin with 2 sets of 30-50 repetitions per side and repeat three to four times weekly.

John Williams C.S.C.S, CARPT
Director of Paradigm Performance Lab
Suwanee, GA.
770-815-3531