TREATMENT/MANAGEMENT
Majority of my patients, with physical therapy that stretches the muscles in the hip and leg, strengthens the gluteus muscles, along with a temporary reduction in the mileage and intensity of running, resolves the problem. Deep tissue massage, which sends more blood to the area to break up scar tissue, along with strength training may also help to break the cycle of inflammation and scarring.
If any of those test revealed a weakness in the gluteus medius (most of the time), you must address the weakness if you are going to correct the cause of any injuries you are experiencing due to that weakness. Simply taking rest time will not correct the underlying cause of your issues.
On top of that, those runners who do multiple types of exercising are less prone to have weakness than runners who do just running. There is no scientific evidence that runners have more weaknesses on their glutes but anecdotally, they tend to be the one presenting with gluteal pain complains to many therapists including physiotherapists, personal trainers and chiropractors. And yes, triathletes seems to have less weakness than just solo runners.
You can bike. You can sweat through elliptical workouts at the gym. You may try body weight training or gentle yoga stretches at home. You can also just do some glute squeezes in your seat, activating the glutes by just squeezing them together, hold for 2 counts and release. Repeat that for 10 reps and feel your glutes firing. Then, you no longer have the feeling that a pin is stabbing your hip every time you drive. You can sit more than half an hour without pain. The plus thing is, you may finish your marathon with no trace of discomfort.
A key for you to stay in a good posture and for better health is MOVEMENTS throughout the day! Why when you are a runner, you exercise but you still have dis-ease like those with sedentary lifestyles? A study done by the Healthy Lifestyle Research Center at Arizona State University has concluded that exercise was helpful in controlling blood pressure, but breaking up the workout (brisk walking) into 3 short sessions was significantly more effective than the single half-hour session. The effectiveness of an exercise to keep the joints healthy are shown in researches that a half an hour workout session every day is less effective than breaking down to 16 times a day, 2 minutes of small and manageable sessions. Reason why? Number 1, this approach would fit more easily into people’s schedule. Number 2, it can be incorporated as a lifestyle than a time consuming activity. Number 3, as you keep active throughout the day then you have a better chance of offsetting the negative effects of sitting. Warning, fractionized exercises have its limits. ‘This is a way to make you healthier, but you won’t be an athlete.’
The glutes should be worked weekly if you’re a serious runner. It’s definitely worth every front plank with hip abduction, side plank with abduction and glute walk! So go forth, get those butt alive!!
TEST FOR WEAK GLUTES
TEST A
I have recently been to a shoe shop in KL and they use video motion analysis software to analyse what shoe to be best recommend to you. They will record you running on the treadmill; ask them to zoom out so your hips are in view. Through the analysis, they’re able to look at the entire kinetic chain as your run, not just what’s going on with your feet/shoes. So much of what goes on in the foot is related to what is going on at the hips. Being able to see the whole kinetic chain can help yourself to choose the best fit shoe. They can also help you identify areas that you can work on to make yourself a better, less injured runner.
TEST B
If you don’t have that, do a self-test of weak buttocks. The STEP DOWN TEST.
TOOLS:
A platform, or a step-up board or your stairs, and a full length mirror
Start off with the left foot on the step and slowly step down to tap your right heel to the ground. Come back up. Repeat 10 times slowly in front of the mirror.
Now ask yourself:
- Does your pelvis drop down on one side instead of staying level?
- Does your pelvis shift out a lot further laterally on one side?
- Does your trunk shift and twist with the effort or can it stay tall and upright?
- How does the control about your knee look? Does it wobble side to side or roll inwards excessively?
- Is there an obvious difference left to right?
In any case that you answered yes to one or more of these questions, that shows a laziness or weakness in your glutes. You will still get to perform the movement, however, the muscle is not activating as your brain is over using other muscles such as hamstrings to assist your mobility, definitely not the right thing to do, especially in a long run.
Dr. Jo Wee
Chiropractor
Dr. Jo Wee is the lead chiropractor in KiroLounge KL, graduating from International Medical University (IMU) and an official member of the Association of Chiropractic Malaysia. She is a family chiropractor and treats people of all ages, ranging from toddlers to elderlies. She focuses on the relationship of postural deviations being the cause of various symptoms and reduced function of the body leading to injuries and pain. She is currently pursuing her interest as a yoga therapist. If you have any queries, you can contact her via e-mail at dr.jowee@kirolounge.com
