When running, you may think that your whole objective should be all about leg strength. Of course you need to have great quads, calves and hamstrings, but these are not all that need to be well developed. Muscles that are typically weak in runners are the gluteus and core. Great runners need to have a strong core and tight butt. A few weeks ago we talked about your core and how important it is to your overall back and body well-being. This afternoon, lets take some time to talk about running and your tight butt.
About Your Butt: The gluteus maximus is a large muscle that stretches from the bone of your hips to your tailbone. This large muscle is one of the main movers for extending the hip behind you and externally rotating the leg. The gluteus medius is a smaller muscle under the gluteus maximus. The medius helps abduct, or pull the leg away from midline. If these muscles are weak then the hip will not function properly. This action leads to pain and dysfunction down the chain of the leg.
Running and Tight Butt: For running, strong gluteus muscles and a strong core mean that you are supported at your center. Remembering running and having a tight butt will have the muscle power needed to run with good form; just so long as you know how to make those muscles fire. So often, the quads or hamstrings have taken over for the gluteus muscles and they need to be re-trained. Proper neuromuscular education ensures that the strength and the function are there.
For a 5k, marathon or just sprint to Starbucks, it’s important to have muscles working at their peak. Proper alignment, strength and correct muscle work will ensure you are pain free and can reach the finish line.
For help reaching your running goals, training for that next marathon or simply going from couch to 5K, reach out to our team of expert physical therapists! Miccass Physical Therapy knows a thing or two about running and your tush. We can help you whether it’s in recovery or in training. As the premier spot for physical therapy on the Upper West Side of Manhattan our offices and therapists have you and your goals clearly in mind.
