15 Jun 2016
PEDRO’S TIPS: GLUTES STRENGTHENING
With triathlon being such a demanding sport, it’s very common to see triathletes dealing with all sorts of injuries, mostly on their lower body since it’s where usually we push ourselves further in training. My latest issue was caused by a shifted pelvis and weak core stability that revealed itself as an inflammation on my glutes and countless weeks without running. While glutes are not the only muscle group that is important to running and cycling, it seems that most neglect it when it comes to any strength training. It’s fairly common to see people stretching quads and calfs after a cycling or running session but very few remember to stretch the back on the leg and same goes for the strength exercises. What happens then is you will “over develop” some muscles over others and this will create an unbalance in your body. As we all know, life is about balance.
Weak hips and weak glutes have been implicated in a variety of running and cycling injuries. From IT band syndrome to knee injuries and also loss of power on the bike. The hips and glutes basically control your legs on these two sports and they are responsible for making sure your legs move the way they were designed to move and apply power on the pedals with the highest efficiency possible. Because we spend the majority of our days sitting – at a desk, at the sofa, etc – glutes are typically very tight and “asleep”, or they don’t function the way they are supposed to. Fortunately, increasing hip and glute strength is relatively simple and have your glutes function the way they should in both sports will make a visible change to your running stride and pedal stroke.