After a long day at work or hours in the carit is normal to feel a little stiff. Your hip flexors and lower back may be tight. But it may be a potentially damaging condition known as gluteal amnesia, or dead butt syndrome.
“The name sounds silly, but the side effects are serious,” explained Jane Konidis, an expert in physical therapy and rehabilitation at the Mayo Clinic (USA). “The gluteus maximus is one of the strongest muscles in the body and the biggest shock absorber,” he says. “If it’s not working properly, it can cause a domino chain of problems, from hamstring tears and sciatica to shin splints and arthritis in the knees.”
Gluteal amnesia occurs when your muscles become so weak from inactivity that they seem to forget how to work – meaning they fail or become slow to implement them. This is different from a leg or arm “falling asleep” because of a pinched nerve, for example. Some people may experience pain when sitting, but most patients do not experience pain until they go running or walking.
Slow glutes can affect other muscles and joints, especially in the lower back and knees, says Konidis. The pain can especially affect runners and circuit athletes, such as golfers and tennis players. (Tiger Woods was forced to retire from competition due to the condition.)
like this strengthen the heartlearning to activate your glutes can prevent the condition. But this does not come naturally to most people, even those who have a butt strong For anyone who spends hours sitting, it’s important to learn how to recognize when your knees are off and how to get them working again.
The glutes are three muscles on the outside and back of the hips that stabilize the hip, lift the leg, and rotate the thigh. Together, they form the basis for the spine, holding it up pelvis and heart stable, explains Konidis.
“If the glutes were really dead, we couldn’t stand up,” says the doctor.
When taking a step, the glutes must be activated first. But when we sit, the muscles in front of the hips and thighs allow them to relax. Repeated eight-hour workdays can cause a delay in the neurons that signal this activity, says Chris Kolba, a physical therapist at Ohio State University Medical Center.
Over time, this cycle can cause the glutes to become weaker, which has been linked to lower back and knee pain, especially in active people.
When the biceps or quadriceps are activated, you will see them go up. However, with the glutes, like the heart, it is more difficult to see, says Konidis. It’s common to think that a bum is strong because he can do 25 squats, but your quads and lower back are probably doing all the work.
Kolba says that anyone who habitually sits for more than two or three hours at a time is likely to have suffered some level of gluteal amnesia.
The simplest test is to stand on one leg, allowing the other leg to be dangerous. The glute on the swing side will feel soft. After the operation, it is necessary to put pressure on this foot and press tightly on the butt area. Ideally, the muscle should feel firm. If your glute is weak, you may have to press a few times before you feel it burn, Konidis explained.
Another test is the glute bridge, in which the patient lies on their back and lifts their hips into the air. When they do not hit the floor, it is necessary to tighten the gluteal region and do five to ten repetitions. The area is expected to burn slightly. If it feels like real tension in your hamstrings (the leg muscles just below your top), that’s a sign that your glutes aren’t being activated, Kolba explained.
For most healthy people, the glutes should burn on their own when they move. Setting an alarm to wake up every 30 to 50 minutes and gently tapping your hips with your fingers can be a lift for me, according to Konidis. “It makes the brain remember that these muscles are there,” he said.
It is also recommended to march instead or do hip circles or squats, making sure to squeeze your hips with each repetition.
Simple exercises can help activate the glutes. This is especially important before you exercise or play sports, explains Jordan Metzl, a sports medicine doctor at the New York Hospital for Special Surgery and author of the book “Running Strong“.
Exercises such as clamshells, hip thrusts, side planks, split squats, and single leg glute bridges require no equipment and can be performed at home. Choose two or three exercises every other day and do them in a controlled manner, slowly, until you feel a slight burn in your glutes.
If you walk or run regularly, don’t assume your knees are strong. Include exercises like squats or lunges at least a few times a week, says Metzl.
If you work your knees regularly but your knee never tires and you have pain when doing activities like running, seek help from a sports medicine doctor or physical therapist, says Konidis.
“When one link in the chain is weak, the whole fence collapses,” he says. “And the glutes should be your strongest link.”
2024-10-13 16:00:00
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