{"id":1978,"date":"2024-06-12T18:13:49","date_gmt":"2024-06-12T18:13:49","guid":{"rendered":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/?p=1978"},"modified":"2024-06-13T00:40:29","modified_gmt":"2024-06-13T00:40:29","slug":"recognizing-and-correcting-gluteal-dysfunction","status":"publish","type":"post","link":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/recognizing-and-correcting-gluteal-dysfunction\/","title":{"rendered":"RECOGNIZING AND CORRECTING GLUTEAL DYSFUNCTION"},"content":{"rendered":"<p>Gluteal dysfunction can be a common problem among our\u00a0<a href=\"https:\/\/personaltrainertoday.com\/certification\">personal training<\/a>\u00a0clients and can lead to a cascade of other kinetic chain issues if not corrected. The gluteal muscles\u2014the largest in the body\u2013are, in Old English, \u201cprotuberances which form the rump.\u201d Each protuberance may weigh up to ~ 5 pounds, which is an enabler for an athlete\u2019s explosive power in events like sprinting or Olympic Weight Lifts.<\/p>\n<p>Clients perform better in strength, stamina, stability, and stretching regimens when their gluteal muscles are\u00a0<strong>activated<sup>1<\/sup><\/strong>\u00a0and strong. Two community\u00a0<a href=\"https:\/\/strengthlevel.com\/strength-standards\/glute-kickback\/lb\" target=\"_blank\" rel=\"noopener\">benchmarks<\/a>\u00a0for relative gluteal strength are:<\/p>\n<ul>\n<li>A client is considered to be\u00a0<em>glute-strong<\/em>\u00a0when she or he can properly perform around 30+ donkey kicks from a quadruped stance<\/li>\n<li>A client is also\u00a0<em>glute-strong<\/em>\u00a0when she or he can perform a 1RM\u00a0<i>hip thrust\u00a0<\/i>with over 185lbs for women and over 250 pounds for men (1RM).<\/li>\n<\/ul>\n<p>Even if clients are more interested in the aesthetics of gluteal shape than strength, it might help them to understand that mindful and proper\u00a0<strong>gluteal activation<\/strong>\u00a0to build functional strength of this powerhouse muscle group is the sure path to muscle development.<\/p>\n<h3>The If\u2019s, And\u2019s, and Butts<\/h3>\n<p>Three gluteal muscles are formed by\u00a0<a href=\"https:\/\/personaltrainertoday.com\/gluteus-medius-two-three-glutes-2\">eight skeletal muscle sections<\/a>\u00a0in each buttock. Their contractions and linkages to the pelvis and femur enable or support\u00a0<em>most<\/em>\u00a0human motions from our armpits to our knees.<\/p>\n<p>For completeness, we should also consider regional muscles like the\u00a0<a href=\"https:\/\/personaltrainertoday.com\/dealing-with-piriformis-syndrome\">piriformis<\/a>\u00a0which can become a common source of backside or leg pain, and the\u00a0<a href=\"https:\/\/personaltrainertoday.com\/psoas-the-fight-or-flight-muscle\">psoas<\/a>, which can create a hip flexor dominance, weakening the gluteal\u2019s contraction.\u00a0<em>This author can speak with personal experience on both sciatica and piriformis syndrome<sup>2<\/sup><\/em><em>, also known as Deep Gluteal Symptom.\u00a0<\/em>This neuromuscular disorder occurs when our long sciatic nerve is irritated by the deep piriformis muscle in either buttock. As our National Institute of Health advises, piriformis syndrome is quite common (with\u00a0<strong>3 million cases<\/strong>\u00a0reported annually) and may last months to become a chronic pain in the ar$e\u00a0\u2013 even with medical care.<\/p>\n<h3>Sources of Gluteal Dysfunction<\/h3>\n<p>Three examples of how gluteal dysfunction arises include:<\/p>\n<ul>\n<li>Lifestyle. A client may be inactive or spend an inordinate time in a sitting position, lengthening and weakening the muscles.<\/li>\n<li>Irritation.\u00a0A client may experience a pain due to an irritated sciatic nerve that passes through each gluteal region.<\/li>\n<li>Tendinitis. Chronic sitting coupled with excessive cardio (like running) without sufficient strength training can create tendon inflammation when the glute muscles are called on to perform repetitive actions the connective tissues is not equipped for. The resultant tendinopathy can shut-down the muscle contractions, effectively inhibiting recruitment of the glutes.<\/li>\n<\/ul>\n<p>When our gluteal actions are\u00a0<em>inhibited<\/em>, they may \u201cforget\u201d their main purpose of supporting our pelvis and keeping our<a class=\"broken_link\" href=\"https:\/\/personaltrainertoday.com\/interpreting-signs-of-overhead-squat-assessment-lumbo-pelvic-hip-complex-dysfunction\">\u00a0lumbo-pelvic hip complex<\/a>\u00a0(LPHC) in proper alignment. The medical term for this muscular forgetfulness triggered by tendinitis is\u00a0<em>Gluteus Medius Tendinopathy<\/em>\u00a0(GT). Many professional trainers may recognize these other synonyms for GT \u2013 namely Gluteal Amnesia, and\/or Dormant Butt Syndrome (DBS).<\/p>\n<p>One\u2019s forgotten and under-appreciated glutes may become a\u00a0<em>major<\/em>\u00a0cause of lateral hip pain.\u00a0<strong>Fact:<\/strong>\u00a0GT, or Gluteal Amnesia, or DBS, is the\u00a0<em>most common<\/em>\u00a0tendinopathy in our lower body. Women are impacted more than men in activities of daily life such as their side-lying sleep and weight-bearing activities\/trainer workouts. One NIH report<sup>3<\/sup>\u00a0states that\u00a0<em>twenty-five percent<\/em>\u00a0of women over age fifty can be affected by this tendinitis between a gluteus medius and hip.<\/p>\n<h3>Counter-actions<\/h3>\n<p>First, the simple, yet not easy approach for counteracting a sedentary lifestyle is to break up long periods of sitting.\u00a0<a href=\"https:\/\/personaltrainertoday.com\/lower-leg-pain\">Lower body mobility<\/a>\u00a0actions may limit prospects for deep vein thrombosis (DVT) in addition to improving fitness.<\/p>\n<p>If piriformis syndrome is suspected or confirmed, a client should strengthen and align the piriformis\u00a0<a href=\"https:\/\/personaltrainertoday.com\/active-vs-passive-rom-lifting\">ranges of motion<\/a>\u00a0with special attention on correcting any\u00a0<a href=\"https:\/\/personaltrainertoday.com\/improve-internal-hip-rotation\">loss of internal hip rotation.<\/a><\/p>\n<p>To counter-act\u00a0<strong>GT<\/strong>, a client should learn proper methods to activate the gluteal muscles.<\/p>\n<ul>\n<li>\n<ul>\n<li>Certain methods for glute\u00a0<a href=\"https:\/\/personaltrainertoday.com\/muscle-activation\">activation<\/a>\u00a0and strengthening as is practiced in yoga will help a client create a\u00a0<a href=\"https:\/\/personaltrainertoday.com\/10-things-personal-trainer-like-know\">mind-muscle connection<\/a>.<\/li>\n<li><a href=\"https:\/\/personaltrainertoday.com\/the-importance-of-hip-stability-in-runners\">Improving hip stability<\/a>\u00a0is paramount for total gluteal strength<\/li>\n<li>As cited by<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32132843\/\" target=\"_blank\" rel=\"noopener\">\u00a0Neto\u00a0<em>et al<sup>1<\/sup><\/em><\/a>, a trainer should prudently pick and choose from among sixteen (16) exercises that promote maximum activity for the Gluteus Maximus (Gmax) in each buttock.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><em>Note<\/em>: We face a slight misconception that complex exercises like back squats, lunges, and traditional deadweight lifts will optimally develop one\u2019s gluteal muscle groups. Granted, the glutes are kinetically involved in these exercises, but if the quads and\/or hamstrings are dominant and glutes are \u201csleepy\u201d their recruitment is effectively diminished.<\/p>\n<h3>Pinch, Touch, Oppose, Work 3-D<\/h3>\n<p>Details of focused exercises that optimally activate our gluteals for top performance and injury avoidance will be provided in a future article. These four takeaways should help a client overcome gluteal inhibition (GT) to improve performance.<\/p>\n<ul>\n<li><strong>\u201cPinch your Glutes\u201d<\/strong>\u00a0cues power for nearly every exercise that hinges the LPHC or rotates a hip. Pinch!<\/li>\n<li>A client may\u00a0<strong>touch<\/strong>\u00a0the gluteal region during a core exercise to stimulate the mind-muscle connection.<\/li>\n<li>To\u00a0<strong>oppose<\/strong>\u00a0inhibited or dormant butts, a client should activate glutes by working opposing muscles like the Psoas (Glute Bridge) and Hamstrings (Good morning hip hinges).<\/li>\n<li>Specific Glute activation and strength training should include exercises for all\u00a0<strong>three body planes<\/strong>\u00a0\u2013 transverse, frontal, and sagittal.<\/li>\n<\/ul>\n<h4>References<\/h4>\n<p>(1) Neto, Walter Krause et al. \u201cGluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review.\u201d\u00a0<i>Journal of sports science &amp; medicine<\/i>\u00a0vol. 19,1 195-203. 24 Feb. 2020<\/p>\n<p>(2)Carro, Luis Perez et al. \u201cDeep gluteal space problems: piriformis syndrome, ischiofemoral impingement and sciatic nerve release.\u201d\u00a0<i>Muscles, ligaments and tendons journal<\/i>\u00a0vol. 6,3 384-396. 21 Dec. 2016, doi:10.11138\/mltj\/2016.6.3.384<\/p>\n<p>(3) Ladurner, Andreas et al. \u201cTreatment of Gluteal Tendinopathy: A Systematic Review and Stage-Adjusted Treatment Recommendation.\u201d\u00a0<i>Orthopaedic journal of sports medicine<\/i>\u00a0vol. 9,7 23259671211016850. 29 Jul. 2021, doi:10.1177\/23259671211016850<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<div class=\"et_pb_row abfd_et_pb_row\">\n<div class=\"et_pb_column\">\n<div class=\"abfd-container\">\n<p>&nbsp;<\/p>\n<div class=\"abfd-photograph\"><img decoding=\"async\" src=\"https:\/\/secure.gravatar.com\/avatar\/4c89f533081a30ae830857851e9e5d74?s=96&amp;d=mm&amp;r=g\" alt=\"Dave Frost\" \/><\/div>\n<p>&nbsp;<\/p>\n<div class=\"abfd-details\">\n<div class=\"abfd-name\"><a href=\"https:\/\/personaltrainertoday.com\/author\/davefrost\"><br \/>\nDave Frost<\/a><\/div>\n<div class=\"abfd-biography\">\n<p>Dave Frost has served the fitness community as a NFPT-certified CPT since 2013, and a Master Fitness Trainer since 2019.<br \/>\nAs a Medicare-aged baby boomer, he specializes in training those clients who intend to stay \u201cwell past forty\u201d.<br \/>\nHe is a former world champion in Masters Rowing and National Indoor Rowing champion for his age group. He is also a group fitness instructor for The Row House. His website is https:\/\/wellpastforty.com. Dave recently published his work: KABOOMER: Thriving and Striving into your Nineties to promote stamininety for those intending to add years to their lives and life to their years.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Gluteal dysfunction can be a common problem among our\u00a0personal training\u00a0clients and can lead to a cascade of other kinetic chain issues if not corrected. The gluteal muscles\u2014the largest in the body\u2013are, in Old English, \u201cprotuberances which form the rump.\u201d Each protuberance may weigh up to ~ 5 pounds, which is an enabler for an athlete\u2019s [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1979,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24],"tags":[],"class_list":["post-1978","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-latest-blogs"],"_links":{"self":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts\/1978","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/comments?post=1978"}],"version-history":[{"count":2,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts\/1978\/revisions"}],"predecessor-version":[{"id":2102,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts\/1978\/revisions\/2102"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/media\/1979"}],"wp:attachment":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/media?parent=1978"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/categories?post=1978"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/tags?post=1978"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}