Glute "activation": What does it mean? Is this a myth?

And you don't think the correct application of strength and mobility exercises and modalities won't result in increased durability leading to fewer overuse injuries or reduced recovery time?

Alan

Α very good video from a sprinter about hip movement and strengthening.

I am an early 50s lifelong runner and I would have written this post about 12 months ago. The details of what the experts told me would have been different but I too thought I had one specific glute weakness that we eventually found and fixed. Since that time I have gone through more cycles of similar injuries. Now it seems to me that it is more about the timing of when you use the muscles rather than just their absolute strength. For example, less medial movement during a slow squat doesn't mean that you won't still get too much medial movement when running fast. I take this to mean that glute activation isn't about glute strength or IF the glutes fire but when and/or how fast they fire. But who knows we all may have different chances of having different problems.

"I'm a mid-40's lifelong runner, and a few years ago I had a bad case of runner's knee. My ortho recommended quad strengthening isometric exercises, which I did diligently to no effect. When that didn't work, he told me all he could offer was semi-annual cortisone shots.

I then was fortunate to find a really good PT who took the time to diagnose my muscle imbalances and weaknesses. It turns out I had very weak (or "inactive") gluteus medius, which allowed my knee to "collapse" inward under load, causing my kneecap to track improperly and lead to my knee pain. A concerted program of glute strengthening completely eliminated the pain. Furthermore, I can now feel those glute muscles working when running, which I never could before. I also just feel stronger, more stable, and springier somehow in my stride.

A simple test to see if you have the same problem is this: Do a single-leg squat, trying to keep your kneecap pointed directly over your second biggest toe. If your knee tends to move medially as you do your squat, or it takes great effort to prevent it from moving medially, your gluteus medius is weak, and you will probably benefit from strengthening it. Good luck."

Skips Arm Day wrote:

What,,? wrote:

You´re one of those "Oh, Pre, Shorter, Bill Rodgers and the old school runners with hairy chests never did those fag exercises" type of guy.

+1

Let's be real - this is what all the "controversy" on this thread boils down to.

Shorter won Olympic Gold and Silver, and Rodgers won multiple Boston and NYC. Their training must have been better than the current ones.

Ding ding. Winner. Everyone thinks their issue is soooo complex. Because they're real special and such. The gurus step in with the pseudoscience de jour. I treat patients with a variety of techniques in response to a thorough evaluation of their mechanics, athleticism and athletic history. Sometimes core, ploy, general strength, neuro drills etc. But.... I'm not dumb enough to believe my workouts are curing them. They're shut down from the offending activity and they have some stuff to do to keep them interested.

Glute activation in areas like San Francisco and parts of Manhattan take on a whole different definition......

No false .. The psoas is not tight ; its weak and inhibited. It is the iliacus that is involved in the lower cluster fvck. Stretching the psoas is completely what you DON'T want to do. Never stretch an already weak and inhibited muscle ..especially the psoas. Trust me ..this is my vocation $$ .