Glute Exercises

[indysteel]

Thanks for the additonal information, Tulip. I already go to yoga classes as a studio that offers both, and while I have had a few reformer sessions, I've not gone to any mat classes. I'll have to give it some thought. I've been working with a trainer, doing mostly resistance work but sometimes I sometimes tweak my lower body issues working with him. It doesn't take much to aggravate my hamstrings. I often feel like I'm damned if I do and I'm damned if I don't. And I only have so much time and money to throw at this. I've had two rounds of PT--first for the hip/glute issues and the second for the hamstring and while I enjoyed a fair amount of relief from both, the problems linger. Sigh...

Selkie, I would focus exclusively for the time being on the exercise you've been assigned that don't engage your hamstrings as much. Perhaps in time, your glutes will get strong enough and you'll get adept enough at activating them that you can move onto the other exercises.

What, if anything, are you doing to treat the hamstring injury? My PT first started me on some hamstring strengthening work, but that just made things worse. What helped the most was some deep tissue massage work. The biggest issue I had with that it's a pretty awkward area to massage. I'm not usually overy shy or modest, but I found it embarrassing for a male PT to work on me like that. After about six weeks, he referred me to a female PT for some Graston work. At about that same time, I'd noticed a really big improvement from just using a massage ball at home regularly. It didn't eliminate all my pain, but it brought it well under control. So, I skipped the Graston work.

Teh pain has just recently flared again, however.

[Selkie]

Thanks, again, everyone!

Indy, I'm using a foam roller and a massage ball, and it's helping. I'm going to take your advice. After about six weeks of PT and working on the issue, my glutes are have gotten stronger, thank goodness.

I'm sorry to hear that your pain has flared again. The condition has been chronic for me, off and on, as well, and for years, I thought it was piriformis syndrome! I wonder if being desk-bound at work has something to do with it. I'm starting to consider getting an ergo review by one of our nurses and requesting one of those "standing desk" configurations.

I plan to see the Licensed Massage Therapist who works at the PT place every five-six weeks, now that I'm through with the PT. I don't want my torso muscles to get bound up like that again, I like being 5'6" instead of 5'5" :-)

[OakLeaf]

Along the lines of everything is connected, I find that it's a lot harder to cheat when the foundation is aligned.

So just for instance, when I do shoulder bridges, I make sure my second toes are pointing in the same direction as my tailbone and that I'm lifting all three arches of my feet. Then add an extra glute max squeeze during the hold at the top.

On the one-legged squats, I like to do little quarter squats from Warrior III. Those really target the glutes without stressing my knees. I think they're called "gymnast's scale."


Indy, sorry yours is flaring up again. What is Graston work?

[indysteel]

Indy, sorry yours is flaring up again. What is Graston work?

Thanks, Oak. Here's a short explanation of the Graston Technique. Using the massage ball and roller is sort of based on the same theory, but it's far less painful from what I understand. Heck, the ball is painful enough. Honesty, I didn't do a whole lot of reading on it because I never took any steps to get the thumb's up from my doctor to pursue it.

I have only myself to blame for it flaring up. I got lazy about using my massage ball and what started as just a little twinge here and there has gotten a little more chronic (although certainly not as bad as it was before) and now the other leg is a little cranky, too. I've been using my spin bike here and there when I can't get out for a ride, and I've been doing too much climbing work. Plus, I just need to put my foot town with my trainer about some things. For instance, I've concluded that I simply can't do leg presses. It's too much for my hamstring. But I sometimes feel like a big baby when I whine to him. I need to change my reality. I'm paying him to help, not hurt, me and while I understand some tough love is needed in training, I know my body enough to tell the difference between wimping out and being smart about my limitations.

[Blueberry]

Very interesting thread. Reminds me I need to see if my gym has Pilates mat classes this fall. I need the boost of having a class, I think (but don't have the budget to do a separate class).

I've had some graston work. The foam roller is more painful for me than graston. I think it's highly person-specific. DH had a rough time with it when he injured his IT band. It actually felt pretty good to me (in the same way as deep massage).

[Wahine]

Here is a link to a stability exercise that works your glutes (med and min but also some max).

This is a good summary of the exercises that produce the most activation of glute max but they do not necessarily avoid activation of the hamstrings. The good thing though is that they are very functional exercises so the strength you gain with these exercises will translate into strength on your feet during funtional activity.

This video shows the Bird Dog and Bridging. When doing the bird dog, if you turn your thigh outward, it will help to take the hamstings out of the picture, but you have to remember to keep the leg stretched out behind you, not drifting out to the side. With the bridge, the more you bend your knees such that your heels come towards your bum, the less your hamstrings can do and the more you can do with your glutes.

This is also a great exercise.

Hope that helps.

[bluebug32]

I've had chronic hamstring pain for two seasons now. When my hamstrings got really bad, my calf would also hurt. I'm finally getting relief after an instructor at my massage therapy school who's well known for his functional integrated training assessed my condition.

For the past few months I've been doing strength training exercises (single leg deadlift, side lunge, rear lunge, side leg lifts, ball glute bridge, rear leg lifts) along with core work, mainly working the transverse plane and I'm also targeting my QLs in one exercise. My glutes are noticeably larger and I feel so much more powerful when I ride now. When doing strength training, it's important to address the muscular chain, not just isolate the glutes. If you find another muscle, like your hamstring, trying to compensate for the glutes, refocus until you feel it in the correct spot. This can be difficult, especially if your glutes are extremely weak, as mine were. I couldn't even lift my leg behind me when I first started. My hamstring pain worsened as I did the exercises, but eventually the glutes took over, relieving the hamstring and slowly getting stronger. This took a while though (at least a month), so stick with the exercises.

A few other things:

- People in general, but cyclists specifically, tend to be overdeveloped and tight in the front of their bodies and weak in the rear. This is why it's really important to stretch/massage the quads and hip flexors and strengthen the rear muscles. Use whatever you can to work the tightness out of the hip flexors, especially the TFL. Sometimes I can get them with a foam roller; other times I'll use a small ball. Always stretch them after you ride.

- Begin your workout by activating your glutes. I'll swing my legs back and forth, side to side and do circles with my knee. You can also lift your leg behind you as you lie flat on your stomach. Actively try to engage them before you begin working out.

- Check your bike fit. I had mine done two years ago and decided to try a new fitter. It turns out that my heel was externally rotating as I pedaled, likely stressing my calf. Two wedges under my cleat later, and that pain has largely gone away.

- A foam roller can make a huge difference. Of course I love massage therapy, but when I use my foam roller once a day, targeting and sinking into my trouble spots for at least 30 seconds, I can do a lot of the maintenance work on my own.

Someone posted this link and it's full of good information: http://www.higher-faster-sports.com/noglutes.html