7. Glute Activation

We’ve covered how Osteitis Pubis is caused by the biomechanical flaws which overload your adductors, eventually causing OP. We’ve also covered that the issue is not weaknesses in one individual muscle, but rather weakness in the co-ordination and firing of groups of muscles across functional movement chains across the body. Finally we discussed that the deep front line the true ‘core’ of your body. And how this was the most important functional chain to address when treating Osteitis Pubis.

Deep Front Line: like the rails of your body

Your body is a moving machine. Like a train on its tracks our ‘moving machine’ only works well when it moves within its limits. If you pull your leg back to kick a ball, and your hip slightly dislocates out of its socket, that ball isn’t going very far. Your DFL is a primarily fascial line whose job is to help maintain the stability of the major joints across your body. The adductors, hip flexors and deep lateral rotators help keep the hip in its socket. The hip flexors and diaphragm help stabilise the spine. Most importantly the DFL works as one. As you stabilize your hip socket through the adductors you automatically stabilise your pelvis and lower back. The DFL is fascially connected web, pull on one part (the adductors) and you start to provide tension (support) to the other parts (the lower back).

The deep front line does an excellent job of keeping the joints of your body stable, especially when they are already in good position/alignment. The problem is when your are in unstable positions. When you twist to tackle someone, or jump and land on an angle. Your deep front line is important, but it can only do so much. When life throws some more extreme physical challenges, the DFL needs some extra support to keep your body in its ‘tracks’. Or more importantly sometimes it needs something to pull your body back into its tracks. This is where your glutes come in.

What are your glutes?

Most people are familiar with their gluteus maximus; the strongest muscle in your body. The glutes however are made up of 9 muscles, which is why your bum curves of your body. You can break these muscles down into 3 groups.

Primary hip extension: The Gluteus Maximus

Hip extension glute run sprint

 

The most important movement to human beings is hip extension. Hip extension is when you pull your leg behind you; the motion that provides the power in running! Hence your body designed its most powerful muscle; the gluteus maximus to complete its most important movement job, hip extension!

Pelvic Stabilisers

The gluteus medius and gluteus minimus play an important role in keeping your pelvis level whilst walking/running. As can be seen in the second image above when the glut med/min fires, the pelvis remains level. And when it doesn’t, we see the dreaded hip drop; one of the major biomechanical flaws in OP patients.

Obviously if the pelvis is dropping dramatically the body needs to stabilize itself somewhere. And what should be sounding familiar; as seen in the third image that role often falls on the adductors.

In Summary

As a group the glutes play a vital role in keeping the pelvis and hip stable; helping the body remain within the ‘tracks’ of the DFL. When they become dysfunctional the adductors will often pick up the slack. And in what is becoming a broken record, they will become overworked, tighten, develop trigger points and eventually lead to OP.

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