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The gluteus medius is a muscle that is part of the three muscles that make up the gluteus, located on the side of the buttock, starting below the gluteus maximus and ending in the femur, with the main function of providing stability to the pelvis and flexibility to the hip, allowing the stability of walking, running and weight bearing when standing on one leg, for example.
Although rare, some conditions can lead to weakening of the gluteus medius, such as lack of exercise causing knee, thigh or hip pain. In addition, some gluteus medius injuries, such as torn muscles and tendons, or hip bursitis, can lead to pain or difficulty walking, running, or jumping.
Therefore, it is important to strengthen the gluteus medius, performing exercises such as squatting or bridge with the leg elevated, indicated by the physical educator, or physiotherapy, in case of injuries, it is always important to consult the orthopedist in case of pain in the hip, knee or thigh, to assess the cause and start the most appropriate treatment.
What is it for
The gluteus medius is an important muscle for keeping the hips level, providing support for:
- Allow hip flexibility;
- Assist in hip flexion and rotation;
- Maintain pelvic stability;
- Sustain the body weight when supported on one leg;
- Provides stability and balance when walking, running or jumping.
Also, the gluteus medius is also important for turning the thigh and lifting the leg.
Because it must be strengthened
The gluteus medius should be strengthened because it is an important muscle for supporting and stabilizing the hip. When this muscle is weakened, it can cause pain in the knee, on the outside of the thigh, or a stabbing pain in the hip, as well as causing the thigh to lean inward and rotate incorrectly when walking, running, or jumping, for example. example.
Weakening of the gluteus medius mainly affects long-distance runners, but it can also occur in people who have started physical activities or are increasing the intensity of training, which can cause injuries such as tendinitis, torn muscles and tendons or hip bursitis.
In addition, when this muscle is weakened, it can lead to inflammation of the gluteus medius tendon, and the emergence of dead butt syndrome, characterized by stabbing pain in the hip when running, pain in the gluteus during palpation or difficulty keeping the hip well positioned.This pain can also manifest when a person lies on their side and raises their straight leg to hip height or above, when they run, or when they sit for more than 30 minutes.
How to strengthen the gluteus medius
To strengthen the gluteus medius it is important to perform exercises in 3 sets of 6 to 8 repetitions at a time, 3 to 5 times a week, preferably with the guidance of a physical educator.
Some exercises that can be performed for the gluteus medius are:
To do the squat, you must stand and spread your legs hip-width apart, shoulder-width apart. The back should always be straight and the abdomen contracted. Descend slowly bending your knees, leaning your torso slightly forward and pushing your butt far back, as if you were going to sit on an invisible chair. Descend until your knees are at a 90 degree angle and do not extend beyond your toes.Return to the starting position and repeat the movement.
Lie down on your back and raise both bent legs until they form a 90º angle. Keep your legs slightly apart and contract your abdomen. Put one foot on the floor at a time, and as one foot goes up the other one goes down.
Lie on your back and keep your legs bent with your knees and feet together. With your hands you should be able to touch the heel. Raise your torso off the floor, keeping your glutes contracted to lift your body off the floor as much as you can. When you reach the maximum point, count to 3 and then descend. To make it difficult, each time you lift your torso off the floor, stretch one leg towards the ceiling and then return to the starting position.
4. Oyster Pose
In this exercise, you must lie on your side and place your arm supporting your head, your legs must be bent and your back well aligned. Open and close the leg that is on top, keeping the feet together. Care must be taken not to let the trunk turn backwards and even if the leg opening is not very large, what matters is to feel the gluteus being worked.
5. Lateral leg raise
Still lying on your side, keep your legs straight and your body well aligned, where you can look down and only see the tips of your toes. Raise the top leg to hip height and then lift the bottom leg as well so that they are joined at hip height. Then you must lower both legs together.