SOS Physiotherapy: Herniated Discs

A COMMONLY FORGOTTEN MUSCLE GLUTEUS MEDIUS

The gluteus medius is a muscle in the side of your hip and pelvis that plays a huge role in every step you take!! It originates along the side of your pelvis and inserting into the top of the femur. The gluteus medius is responsible for supporting one side of the body as the other leg swings through. Maintaining strength of your gluteus medius is important to ensure good balance and to prevent falls.

Training your gluteus medius so that it has enough strength and endurance is important for safe, efficient walking and running, and preventing future injuries. Exercises:

Clam Shell with elastic

The left side of the diagram below shows the muscle working properly to maintain a level pelvis as the left leg passes through. The image on the right shows a compensation due to weakness, this can lead to increased load of the right side of the low back, premature wearing of the hip joint and inner portion of the right knee and into the foot. Studies have shown your gluteus medius produces the most peak muscle force out of all of your hip muscles when you walk or run. The Gluteus Medius Helps: • Absorb force of the ground pushing back against your leg as your foot hits the ground. • Prevent your knee from collapsing inwards while walking & running. • Absorb force of landing • Steady your pelvis and keep your trunk level

Side leg lift

Using with walking – squeezing gluteus medius as you accept weight onto the leg, this will transfer into walking as you squeeze the muscle with each step.

Belmont Clinic Belmont Centre for Physical Medicine 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-4355

Campus Clinic University of Waterloo Student Life Centre

Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212

200 University Avenue West Waterloo, Ontario N2L 3G1 TEL: (519) 884-0767

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