Shape Up Your Glutes, 5
In the final article of the glutes series, I will look at causes and prevention of injuries to the glutes area. There are a host of problems that arise when you don't properly "get your rear in gear!"
You can count on hamstring injuries. When your glutes don't fire properly, the hamstrings are left to do the work that your glutes should be doing. See this post about hamstring injuries
The glutes don't fire properly when the hip flexors (psoas, iliacus, tensor fascia latae, etc.) are overactive or tight. This can happen due to poor flexibility or prolonged sitting. When the hip flexors don't work properly, its antagonist (mainly the gluteus maximus) becomes weak. This is known as reciprocal inhibition (when muscles on one side of a joint become tight or overactive, it shuts down the muscles on the other side of the joint). When a prime mover (such as the gluteus maximus) becomes weak, other muscles (synergists) take over the function that the prime mover should be doing. Some other injuries that occur because of inactive glutes are piriformis syndrome, knee ACL tears and low back injuries.
As I have stated previously, flexibility is crucial for your fitness success in all areas. The glute area cannot be left out of the flexibility puzzle. Jogging for 5 minutes is not enough. Specific flexibility exercises for the glute area are needed.
Review the first 4 parts of the glutes series:
Glutes, Part 1
Glutes, Part 2
Glutes, Part 3
Glutes, Part 4
Don't undertrain or inadequately train an important part of your power center---your glutes!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
You can count on hamstring injuries. When your glutes don't fire properly, the hamstrings are left to do the work that your glutes should be doing. See this post about hamstring injuries
The glutes don't fire properly when the hip flexors (psoas, iliacus, tensor fascia latae, etc.) are overactive or tight. This can happen due to poor flexibility or prolonged sitting. When the hip flexors don't work properly, its antagonist (mainly the gluteus maximus) becomes weak. This is known as reciprocal inhibition (when muscles on one side of a joint become tight or overactive, it shuts down the muscles on the other side of the joint). When a prime mover (such as the gluteus maximus) becomes weak, other muscles (synergists) take over the function that the prime mover should be doing. Some other injuries that occur because of inactive glutes are piriformis syndrome, knee ACL tears and low back injuries.
As I have stated previously, flexibility is crucial for your fitness success in all areas. The glute area cannot be left out of the flexibility puzzle. Jogging for 5 minutes is not enough. Specific flexibility exercises for the glute area are needed.
Review the first 4 parts of the glutes series:
Glutes, Part 1
Glutes, Part 2
Glutes, Part 3
Glutes, Part 4
Don't undertrain or inadequately train an important part of your power center---your glutes!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
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