Have you been called knock-kneed? Have bad balance problems or knee pain? Lower back pain? problems standing on one foot?
One muscle may be the source of these issues or more, your GLUTE MEDIUS(one of the 3 glutes muscle) or hip muscle.
The gluteus medius is responsible for abduction, internal and external rotation of the hip, and stabilization of the hip and pelvis during weight-bearing activities This comes into play when you’re balancing on one leg – like when you’re balancing to reach something or setting up to kick in sports like soccer and for the martial arts.
- As you walk, your glute medius keeps your pelvis steady so that the hip of your leg that is swinging off the ground doesn’t sag.
If your gluteus medius is weak, it may not externally rotate your thigh like it’s supposed to.
- Valgus knees or knock knees can be serious, and not just because they are painful. They can make your body more vulnerable to major problems like meniscus, anterior and posterior cruciate ligament (ACL and PCL)
Weak glutes that fail to keep your body stable when moving can cause recruitment of other muscles to do the job – like say, the muscles of your low back. Which gets overactive and cause pain.
Few exercises which will help you get rid of these problems by activating this underactive glute medius muscle are mentioned below with video link for exercise.👇
- Donkey Kick – https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ
- Quadruped Fire Hydrant – https://www.youtube.com/watch?v=gWTcsR1HGBM
- Lateral Squats – https://www.youtube.com/watch?v=RkiYM02RtJI
- Linear Diagonal Walking – https://www.youtube.com/watch?v=JwxOhmqiTRo
- Standing leg Lateral Raise – https://www.youtube.com/watch?v=JslKIyMf1sE
- Mini-Band Side-Lying Leg Raise – https://www.youtube.com/watch?v=3w0cmENyeAw
- Side-Lying Clam – https://www.youtube.com/watch?v=kvxR5LoOu8Y