What we’ll cover
  1. Why are your glutes so important?
  2. What are the best exercises for the glutes?

Do runners have weak glutes?

One of the most common reasons why runner’s get injured is related to lack of glute strength and endurance. Given how important our glutes are for running, working on your glute strength can not only reduce the likelihood of injury but also improve your running. Our physiotherapist Michael Scardamaglia explores why your glutes are so important and what exercises you can do at home.

Why are your glutes so important?

When we run, our glutes combined with your core muscles are designed to keep our hips level and steady. Keeping our hips level provides a steady and optimal position for the body to generate power and run most efficiently. In fact, a number of common running injuries often related to gluteal weakness include achilles tendinopthy, shin splints, iliotibial band syndrome and plantar fasciitis.

Glute weakness is commonly neglected by runners as they focus on their quadriceps and hamstring strength. In addition, a large majority of us spend prolonged periods of time sitting, further exacerbating glute weakness.

What are the best exercises for the glutes?

Exercises that specifically target the hip abductors are crucial for running. The hip abductors are muscles on the outside of your hip which assist to keep the pelvis steady and even when standing on one foot.

Try the exercises below which can be used before running as activation exercises or even specifically for strength sessions.

Single leg hip abduction on the 45

Stand with a resistance band around your knees or ankles.

Start with your feet at shoulder width apart.

Leaning forward slightly, step backwards with one leg on a 45 degree angle.

Return back to the starting position

This is a great exercise for working your glutes on both the leg that remains still and the leg that moves backwards.

Sumo squat

Stand with a weight at chest height.

Start with your feet slightly wider that shoulder width apart and turn both feet outwards slightly.

Keeping your chest upright and holding onto the weight, slowly squat down.

The aim of this exercise is to keep your back straight and chest upright.

Feel free to shift your weight side to side at the bottom of the squat for an additional stretch throughout the lower limb.

Your physiotherapist can tailor an individualised exercise program to strengthen your glutes. In addition, it is recommended that strength training for specifically for running should compliment your regular running program.

Regardless whether you are just starting out or are an advanced runner, contact our team today or book online.

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Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

You Deserve to Feel Good.

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