No Glute Medius, No Glory!

Good morning everyone,

Today’s article on the Gluteus Medius muscle is one that I wish I could have read earlier on in my career. 

If I’d known before how important it is to have the glute med strong and firing properly, I probably would have avoided stints with shin splints and annoying Achilles issues! 

So if you’re dealing with persistent running injuries, it might be worth reading on and learning more about this magic muscle! 

In today’s edition:

• 🍑 Will this “magic muscle” help you stay injury free?

• ⚡ Can creatine help you age better?

• 🤲 And what does massage actually do to your body?

Thanks for being here.

-Matt Sharpe, newsletter editor

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TRAINING THOUGHT

No Glute Medius, No Glory!

Like death and taxes, running injuries seem to be a constant in the life of triathletes. But could focusing on one specific muscle be the key to staying injury free AND unlocking a new level of performance?

• Well, there isn’t exactly one “magic muscle,” but by bringing awareness and attention to your Gluteus Medius (glute med) muscle, you can steer clear of many of the most frustrating running injuries, and arrive on race day ready to perform your best!

What is it: The gluteus medius muscle is one of the three main gluteal muscles. It starts at the top of your pelvis and attaches at your hip.

Why is the glute med important: While running, your glute med helps you,

• Absorb the impact forces of every stride, 

• Stabilize your pelvis,

• And promotes proper knee tracking. 

When your glute med isn’t functioning correctly or isn’t strong enough, every stride you take can lead you closer to injury!

How does a glute med weakness lead to injury?

If your glute med is weak or overworked, your body may rely on the wrong muscles to help you stabilize your pelvis while running. This can create biomechanical issues leading to some of the most reviled running injuries.

Pelvic instability - If your glute med isn’t firing properly, this can lead to hip drop, which alters your running gait and loading patterns. 

• Issues like stress fractures, and hip pain can follow.

Knee alignment issues - A weak glute med can cause your knee to rotate inwards, leading to issues like runners knee or the dreaded ITB syndrome.

Foot and ankle problems - Hip instability caused by a weak glute med can wreak havoc down the chain. Achilles tendinosis, shin splints, and plantar fasciitis can all be attributed to the altered biomechanics of a weak muscle. 

Glute med and female biomechanics

Females typically have a wider pelvis than males. This results in an increased Q angle. 

• The Q angle is the angle between the hip and the knee. A larger Q-angle can result in a greater propensity for knee injuries like ITB syndrome, runners knee, and ACL issues. 

A strong and well-functioning glute med can help counteract these issues - especially for athletes with a larger Q-angle! 

How to tell if your glute med is weak or tight?

So how can you tell if your glute med isn’t working as well as it should be?

1. The Trendelenburg Test

The Trendelenburg Test - demonstrated here - is meant to test whether your glute med is working well.

If you stand on one leg and the opposite leg “drops” then you could have weak or a malfunctioning glute med.

2. Side Lying Leg Lift

Another way of assessing glute med function is a side lying leg lift. If you struggle to perform this exercise properly, than chances are your glute med needs some attention!

So, how can you strengthen this magic muscle?!?

Some of our favorite glute med exercises include 👇

Side lying leg lift - As shown above, this exercise is great for building glute med strength. Just make sure to not let your hips roll backwards while performing the exercise!

• 3× 10-12 reps is a great start!

Clamshells - A classic glute strengthening exercise. We’d recommend starting without the band, and introduce it once you are able to comfortably complete 3× 10-12 reps!

Single leg clock squats - This one works your glute med AND helps improve your stability! We’ve done it where you start at 12, go all the way around the clock and finish at 12!

• Again, start at 3 rounds on each leg!

Standing hip capsule stretch - If your glute med is restricted, this stretch can help bring back the proper range motion to the muscle and the hip joint!

Cycling and Glute Med

Although cycling doesn’t apply the same forces through the muscle as running, it plays an essential role of stabilizing during the pedal stroke.

• So for triathletes it’s even more important to have a strong gluteus medius that can handle the load of running AND cycling!

While it won’t solve every problem, targeting the gluteus medius can go a long way toward keeping you stronger, more stable, and better prepared to run off the bike!

• And of course, professional advice from your physiotherapist is always recommended!  

FAVORITES

⚡ Creatine and aging: Creatine is best known for helping athletes build strength. But can it also support healthy aging? As we get older, we naturally lose muscle, bone density, and even cognitive sharpness. New research shows creatine, especially when paired with resistance training, might help slow that decline. This article explains why! [My Sport Science]

🎨 Triathlon, but make it art: Breathtaking scenery, a stunning soundtrack, world-class athleticism, and a timeless message. No, this isn’t a $300m Hollywood blockbuster…it’s way better! The newest film from That Triathlon Life “Look For Things Where You Can Find Them” is a multisport movie masterpiece that shows you how to find the joy in every time you move. Watch it here. [That Triathlon Life/YouTube]

🤲 Massage mechanics: Many of us love a post-race massage to help us recover quicker. But will it actually help us recover faster? And what exactly is going on in your body during a treatment? The fascinating science behind the classic massage is here! [New York Times]

💨 Aero helmets reviewed: Aero helmets can provide some of the best value in terms of dollar-per-watt savings. So if you’re in the market for a new one, or if you just want to window shop, here’s a review of 20+ aero helmets to get you started! [Triathlon 220]

REEL TIME

Will you ever see your family again? Not during a full distance training block!

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QUICK NEWS

Sharjah triathlon: It was another successful edition of the Sharjah Triathlon which saw over 400 athletes take part in Olympic, Sprint, and relay events! [Sharjah 24]

Championship innovation: In a major initiative that could be a model for other regions, it was recently announced that Hungary will host the national long course championships of several other central European nations including Austria, Serbia, and Croatia! [World Triathlon]

Azerbaijan initiatives: The Azerbaijan Triathlon Federation recently hosted an event introducing its new national coach and presented a review of its activities over the past seasons. [Azer News]

Mighty Abdelmoula: Jawad Abdelmoula is once again the African Triathlon Champion, but will he be able to continue his form as he returns to his job as a professional firefighter? [World Triathlon]

Ambitious Aussie: Could it be swimming AND triathlon at the LA 28 Paralympics? This ambitious Aussie says “yes!.” [Swimming World Magazine]

WEEKEND RACES

IRONMAN 70.3 Brasilia

An impressive 14+ minute win for Djenyfer Arnold (BRA), while Miguel Hidalgo (BRA) clocks one of the fastest 70.3 performances in history showing he is one to watch this season!

Full race results

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