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Gluteus Medius

Catrin2011-02-22 02:23:41 +0000 #1
Apparently my gluteus medius are quite weak, which is why I am starting to have pain while walking in one hip, and I guess it doesn't help that the piriformis muscles are tight (both sides). Thankfully neither bike nor spinning bike causes pain - and between my PT and trainer we will be able to reverse this.

What I don't understand is how this snuck up on me - it isn't like I haven't been very active for the last 1.5 years and have been doing a lot of walking and strength training

Oh well, I guess that just means I am no longer 30, or even 49...
OakLeaf2011-02-22 02:40:06 +0000 #2
very very common, especially in women. If you're not doing something with a lot of lateral movement, like board sports or yoga, pretty much everyone needs to target the hip stabilizers directly.
Catrin2011-02-22 03:01:41 +0000 #3
Quote:

Originally Posted by OakLeaf

very very common, especially in women. If you're not doing something with a lot of lateral movement, like board sports or yoga, pretty much everyone needs to target the hip stabilizers directly.

Thank you, I didn't know that and knowing that it is common really does help. I have started a Saturday morning mat pilates class - at least until riding season starts up. From what my new PT has told me, pretty much everything attached to my hips are weak. Guess it is just a case of our bodies letting us know that they need some attention!
OakLeaf2011-02-22 03:44:46 +0000 #4
I like Pilates, but I think that it really overemphasizes spine flexion and movements in the sagittal plane. Not sure how much it will help your issues...
Catrin2011-02-22 04:05:25 +0000 #5
Quote:

Originally Posted by OakLeaf

I like Pilates, but I think that it really overemphasizes spine flexion and movements in the sagittal plane. Not sure how much it will help your issues...

I see what you mean - I don't know too much about Pilates so had not realized that. My new PT explained about the sagittal plane the other day so I've a better understanding. We DO have a power yoga class on Saturday mornings as well, it only costs $8 a session. I will check into it...
indysteel2011-02-22 02:45:35 +0000 #6
I developed gluteal amnesia and weak glutes notwithstanding an active yoga practice. That's not to say yoga is a bad idea, but I'm not sure how much it will help you either. I'd just ask your PT for some exercises you can do at home as a good starting place.
indysteel2011-02-22 03:19:25 +0000 #7
I should clarify that there are yoga poses that can be used to target any of the three gluteal muscles. If you knew how to do them on your own, they could be helpful. In a class setting, however, you might be unable to do the reps of the pose or hold the pose long enough to get what you need. Plus, some of the poses (like half moon) that could be helpful take a lot of practice to perfect to the point that you can truly focus on the glutes.

So, while I think you could benefit generally from yoga (although I cringe a the name "power yoga"), I think you might be better off just doing some exercises at home or with your personal trainer.
KnottedYet2011-02-22 05:35:52 +0000 #8
Quote:

Originally Posted by Catrin

I am starting to have pain while walking in one hip,

Did you ask your therapist why this new symptom appeared now?

Weak muscles do not suddenly arise. They are a gradual phenomenon.

My vote is still lumbar derangement. Ask your PT to rule out "anterior derangement." Tell him nothing less than full RFIL and RFIS for a minimum of 20 reps, make him earn his Cert. MDT. Then tell him if he rules out anterior, he must also rule out lateral relevant, both weighted and unweighted. (and no, women DO NOT need to show a lateral shift to be lateral relevant; and women do NOT always have classically centralizing/radicular symptoms. A woman can have massive hip symptoms and little to no low back and still be a lumbar derangement... and if he doesn't know that, it's about time he learned.)

Tell him I'm watching...

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