By Chris Scales

Nowadays everyone is stressing the importance of core strengthening, which is essential for keeping the pelvis level and the spine straight, as well as helping maintain correct posture without having to consciously be aware of keeping the lower abdominals tight.

Core training has a lot of positive transfer to sporting activities, including improved balance and agility. However without strengthening the muscles that make up the buttocks, in particular the gluteus maximus and the gluteus medius muscles, core strengthening will not have as good an effect, especially for you runners, or those involved in sports where running is a key element. Weak gluteus muscles can lead to lower back and knee pain due to the adaptations in the running style to compensate for this weakness.

Some of the adaptations, which often go undetected, include excessive lateral pelvic tilting, otherwise known as Trendelenburg, lateral and medial knee drift, and same-sided shift of the trunk, lateral trunk flexion. Continuing to run with these adaptations can cause structural overload in some areas, meaning they are either baring too much weight or absorbing too much of the pressure caused by the ground force reactions. This can lead to tightening of the muscles and cause a number of overuse injuries, mentioned in last months’ issue of the Stretch newsletter.

The areas at risk due to adaptations caused by weakness in the gluteal muscles include the lumbar spine, Sacroilliac joint and patella tendon, as well as the muscles attaching at the groin, lower back and knee. These muscles include the piriformis and IT band. Severe over activity in the piriformis muscles can cause and lead to sciatica and compression of the discs in the Lumbar spine.

This can all be avoided with the correct strengthening and stretching programme, by incorporating strengthening exercises for the glutes, with core exercises.It helps with the transfer of power from the legs through the trunk to the arms, so not only will your running style improve but for those of you involved in other sports, this can help improve your all around performance. Take, for example, a tennis forehand. The transfer of power through the legs and trunk, up through the hitting arm, can greatly increase the power of the shot as well as protecting the elbow from absorbing too much of the pressure.

Even for those of you who don’t play sports, preventing the weakening of the gluteal muscles takes a lot of pressure off the lower back, preventing back pain, sciatica and fatigue.

So whether it’s to improve your sporting performance, rehabilitat an injury or help relieve back pain, kick off your summer early and book your appointment at Stretch early and let us help you help yourselves.

Have a great month, and, for those of you interested, a fantastic Football World Cup!

Chris Scales