By Elizabeth Towe

 

Objective:  

 

While you are in the recovery period of the training season, let’s take advantage of the time and go back to basics. How do you define a successful season?  Achieving and exceeding goals with little or no injury! Let’s look at one of the primary dysfunctions that usually occurs within the lower extremities that can lead to injury. 

 

When one of the hip stabilizers, the gluteus medius, shuts down, we can develop compensation patterns to make up for its lack of function. The gluteus medius is the muscle on the outer part on the back of your hip. It is responsible for many actions of the leg. [Think about the “side-to-side swish” when you walk – that is a gluteus medius missing in action!] It creates stability of the entire body over the leg and sets up many of the muscles in your leg to dampen forces that transmit through your lower body when you exercise. When you strengthen the gluteus medius you help create a more stable base for movement at the pelvis and hip joint.  

 

Exercise:

  • Use a resistance loop or Theraband tied into a loop and step both legs into the loop. Bring the band just above the knee joint.
  • Put a stability ball on a wall and lean your lower back into the ball. Your feet should be slightly wider than shoulder-width apart and facing straight ahead.
  • Place a mild amount of pressure on the band by gently pressing the knees apart, being careful not to lose the alignment of the hip, knee, and ankle.
  • As you are gently pressing the band, begin squatting by folding first at the hip and letting the knee follow. Keep the emphasis in the hips moving back and keep the knees behind the toes. Brace the core to keep the spine stable and neutral and hold the pelvis level (without tipping).
  • Keep the hands on the top of each side of the pelvis to become aware of excessive motion in the pelvis.
  • Perform 10-20 squats, two to three sets. When you are sure that your gluteus medius is back on board you can increase the challenge by performing your squats with one foot 1 inch off the ground. 

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Elizabeth Towe is a runner and a cyclist and the owner of Balanced Movement Studio in Carrboro. She graduated from East Carolina with a degree in exercise and sports science and has been personal training for over 20 years. Her ultimate goal for all of her clients is to help them realize and achieve the optimal quality in their life – and to remember to have fun doing it.