![]() Sit on the floor with one leg straight out in front of you bend the other leg at the knee and cross it over the straight leg. Progress by incorporating the following stretching technique designed to increase the range of motion of the gluteus maximus muscle. Perform this exercise for 1 to 2 minutes each side. If you have shoulder problems, or find it difficult to balance, simply lie on the ground with your head supported by a pillow, and place a tennis ball under the outside of the thigh. Roll up and down over the roller and pause on any sore spots you find. Place a foam roller perpendicular to your right leg and balance your body on your right elbow over the foam roller. 3,4 Tennis Ball Massage on the Buttįoam Roller Side of Thigh (i.e., IT Band) This will also help prepare them for the stretching and strengthening techniques that follow. Exercises for Retraining Weak Glutesīegin any corrective exercise retraining program with a series of self-massage techniques to increase blood supply, restore and rejuvenate the muscles you plan to target. ![]() A step-by-step strategy outline this process is detailed below. It is important to incorporate corrective exercise strategies into your workouts to retrain the gluteus maximus muscle to effectively reduce stress to the knee as it moves. 3,4įigure 2: Real-life Function of the Gluteus Maximus Muscle How to Build Strong Glutes and Pain-Free Knees In this regard, the gluteus maximus muscle is directly involved in decelerating stress to the knee and helping reduce pain and injury to this area (see Figure 2). 3,4 During these activities this muscle works in a lengthening fashion like a bungee cord to help decelerate both the upper and lower leg (and the knee) as they move forward, side to side and over the foot. However, information on functional anatomy teaches us that this muscle works very differently during weight-bearing activities like walking, running, lunging and squatting. 2įigure 1: Anatomy of the Gluteus Maximus Muscle 1,2,4 We also learn from these books that the function of the gluteus maximus muscle is to help push the hips forward and rotate the leg outwards. ![]() Traditional anatomy texts teach us that the gluteus maximus muscle originates on the back of the pelvis and lower back area, travels across the back of the hips and attaches on the outside of both the upper and lower leg (via the Iliotibial Band) (see Figure 1). 3,4 Anatomy and Function of the Gluteus Maximus Muscle 3,4 When the gluteus maximus muscle is not functioning correctly movements of the knee become problematic and overtime stress and pain can result. One of the major glute muscles that helps control these movements is the gluteus maximus muscle. 1,4 It can also move (to a lesser extent) from side to side and in rotation. The knee joint is primarily a hinge joint that is designed to move forwards and backwards. 3 In fact, weak glutes are often a major cause of knee pain says Justin Price – creator of The BioMechanics Method Corrective Exercise Specialist certification. However, in most cases the source of the problem stems from muscle (and accompanying movement) dysfunction elsewhere in the body. Most people assume that their knee pain is caused by problems with the functioning of their knee joint. What if I didn’t receive my access instructions?.How long do the courses take to complete?.60 Minute Live Assistance Mentoring Session. ![]()
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