Good Exercises For Glute Pain
Tired of Doing ‘The Clam’?
Hip abductor (leg moving away from midline) muscle impairment is the most common impairment seen across a range of joint and soft tissue related hip and groin pain conditions.
The hip abductor muscle synergy is critical to single leg weight bearing function. The clam exercise is a widely used exercise for hip abductor / gluteus medius strengthening, not only within Pilates classes but prescribed by health and exercise professionals. A review of the research has shown that the clam exercise appears to be the least favourable in terms of recruiting GMed (gluteus medius) muscle activity(1). The clam tends to activate the upper gluteus maximus instead of the gluteus medius, as once thought.
You should avoid doing clams if you have been diagnosed with gluteal tendinopathy/Greater Trochanteric Pain Syndrome (GTPS), hip joint-related pain or after hip arthroscopy as it can provoke pain. Here are some alternatives for hip abductor strengthening:
1. Isometric hip abduction - standing
Stand with your affected leg closest to a wall. Keeping it straight, move this leg out to the side, pressing it into the wall. Hold in this position.
2. Sideplank
Lie on your side with your upper body propped up with your forearm. Your lower leg should be lying straight on the ground in line with your body. Allow your upper leg to be positioned in front of you to help you to lift up into position. Tighten your abdominal muscles and then use your upper leg and arms to lift your hips from the floor. You should have a straight line from the tip of your head, down to the foot of your lower leg. Keeping this straight line with your hips lifted up, remove the support of your upper leg, and hold this position. You should feel the muscles at the side of your hip begin to work
harder. Place your upper leg back on the floor to control the movement back down to the floor, and then repeat.
3. Double leg skating - reformer
Start standing with one foot in the centre of the end of the reformer and the other in the middle of the carriage. Sink into a mini squat. Keep this position & push out evenly with both legs. Movement is a separation of the thighs, not a straightening of the knees. Maintain a gentle lean forward of your trunk & neutral spine.
4. Hip abductor side step with band
Stand up straight with a resistance band tied around both legs, just above your knees. With your legs hips width apart, there should be some tension in the band. Keeping your back straight, bend your knees. Gaze ahead with your hips pushed back, then take a step to one side. Step the other leg in and continue in the same direction. You can repeat this both ways.
Most importantly, if you are experiencing any hip or groin pain be sure to make an appointment with one of our experienced physiotherapists.
(1) Moore, D., Semciw, A. and Pizzari, T., 2020. A systematic review and meta-analysis of common therapeutic exercises that generate highest muscle activity in the gluteus medius and gluteus minimus segments. International Journal of Sports Physical Therapy, 15(6), pp.856-881.
We hope to see you in the clinic very soon.
Best Wishes.
Written by Alison Jeffery - Physiotherapist, Women’s Health Specialist &
Pilates Instructor.
To see our Physiotherapists or book in for a Pilates consult, book an appointment with us online today or call our team on 07 55 04 7000.
