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gluteus medius

Gluteus Medius Function and Rehabilitation: Why it’s important to a healthy hip!

The Gluteus Medius is a fan-shaped muscle covering the outer surface of the ilium (one side of your pelvis). Its primary job, as part of the Gluteus Medius Function and Rehabilitation, is to abduct the hip, internally rotate the thigh (Anterior fibers), and stabilize the pelvis in the frontal plane.

The Gluteus Medius is 1 of 3 muscles that make up your gluteals. The maximus lies on top and is the largest, the medius lies in the middle, and the smallest, the minumus, lies on the bottom. Understanding the Gluteus Medius Function and Rehabilitation is crucial because the gluteus medius plays a pivotal role. It prevents the pelvis from dropping on the opposite side during activities like standing, walking, running, and jumping. If not functioning properly, it may result in hip pain, weakness, and injury in the lower limb (hip, knee, and ankle injury).

Gluteus Medius Function and Rehabilitation: image from

There are many common injuries related to the gluteus medius that can present in similar forms. Dysfunction stemming from the Gluteus Medius may be localized to the outer hip or may even radiate into the lower back or down the leg, sometimes mimicking low back issues or sciatic pain. In the realm of Gluteus Medius Function and Rehabilitation, if you are experiencing persistent hip pain that doesn’t subside with rest, it’s crucial to seek a consultation from a medical professional.

Tendinopathy: Tendon issues can stem from tight hips, insufficient warm-up before recreation, repetitive stress, or poor motor control of the glutes leading to additional stress at the Gluteus Medius tendon. Symptoms: Pain at the side of the hip during exercise or when lying on that side, reduced hip external rotation ROM, or weakness during hip abduction.

Muscle Tear: Such tears can arise from repetitive movement/impact at the hip and manifest as pain or weakness on that side of the hip. In line with Gluteus Medius Function and Rehabilitation, if the pain continues despite corrective exercises and rehab, a medical consultation is recommended to determine the necessary tests/imaging.

Bursitis: The greater trochanter features a bursa atop it. A bursa, a small fluid-filled sac, acts to diminish friction. Excessive use can lead to bursitis, inflaming the bursa and causing localized hip pain at the lateral aspect, the greater trochanter. Symptoms: Pain at the hip’s side when lying on it or during repetitive activities like walking or hiking.

The Gluteus Medius assists in maintaining the proper alignment of your leg. A weak gluteus medius can lead to inward knee movement and a flattened foot arch, triggering a cascade of injuries. Hence, in the context of Gluteus Medius Function and Rehabilitation, it’s imperative to fortify your glutes and activate them before pursuits like running or weight lifting targeting the lower body.

Suggested Exercises: Make sure that you are feeling fatigue in the lateral hip or you are likely compensating with your dominant areas!

  1. Side-lying clam
  2. Modified side plank + clam
  3. Lateral band walks
  4. Wall hip hikes
  5. Lateral step downs
  6. Skater squat

It is important to keep the gluteus medius strong as it plays a key role in the prevention of a multitude of issues involving the low back, hip, knee, and even the ankle.

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