November 2

For Ankle’s Sake, Strengthen Your Glutes

Do you or someone you know roll the ankles frequently? What would be your first guess as a cause off the top? Most people would never guess the glutes and hip flexors can cause this problem. If you work at a desk, this could be an aggravating factor. Sitting for long periods of time will keep you from fully engaging the glutes during dynamic movements. Glutes are your primary line of defense for ankle sprains.

The glutes are in control of everything below them. They dictate how well we step and play a big part in our gait pattern. These muscles are often overlooked when it comes to performance enhancing workouts. The stronger they are the more stability we have.

The gluteus medius is in control of knee patterns when we flex at the hip and knee. One way to find out how good they work is to do a simple air squat in front of the mirror. If your knees cave in, the gluteus medius abducts and medially rotates the hip. Yes, muscles have specific roles. When they cannot perform those roles, compensation happens causing an imbalance in the way we move. This will lead to painful conditions.

Glute Exercises to explore:

  • Bridges
  • Donkey kicks
  • Fire hydrants
  • Squats
  • Deadlifts
  • Bridges on bench with weight

Yes, these exercises are not just for being more curved person. It is important for our overall health. If you think about it, you squat hundreds of times a week. Every time you get up from a sitting position; sitting, car, toilet, couch and off the floor. Make sure your glutes are strong enough to support you through movement.

The gluteus maximus is in charge of rotating the leg out and lifting the leg as you walk. This is the densest muscle we have; it is that way for a reason. Again, it is important to keep your hip flexors loose if you are sitting for long periods of time. This will allow you to maximize your glutes and their rolls through movement.

For more, seek professional help. Personal training and assessments through movements can help you figure out what needs to stretch from what needs to be strengthened. Our muscles have to be balanced out. Come in today for a Free Consultation here at The Institute for Functional Health. Take charge today!


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