Exercising muscle has many benefits, ranging from adding muscle strength, increasing muscle mass, and increasing muscle flexibility. Individuals who lack exercise (not exercising the muscles of the body) will be more susceptible to injury than those who exercise regularly (exercising the muscles of the body). Gluteus medius muscle is a muscle that plays an important role in the hip movement. Lack of trained muscles can easily cause injury. Then what injury will happen and how to handle it? Here’s the explanation. Meanwhile, you can check out the review of unlock your glutes online if you want to know more about that guide.
The gluteus medius muscle plays a role in maintaining pelvic alignment when performing jumping and landing movements, kicking, etc. Weak muscle gluteus medius may cause ‘Trendelenburg Sign’.
The injury causes the hip to decrease resulting in changes in other body muscles such as disturbances in the spine, knees, and ankles. Trendelenburg Sign can also decrease the body’s ability to generate energy during exercise.
How to handle it?
Strengthening gluteus medius muscles with regular lower body exercises is the key. Forms of exercise that can be done:
1. Hip drops.
Stand on one foot (using a footing), keep your left leg evenly flat to the right foot (as in the picture).
Lower the left leg to the floor until your hips are tilted to the left.
Raise the left leg over the right leg, until the left hip is higher than the right hip.
2. Crab steps
Bind the band’s resistance around the knee.
Bend knees as if squatting
Step foot to side (left or right). keep the knee position bent.
3. TRX lunge
Attach the foot to the TRX to a 90-degree angle.
Lower the body down until the thigh is perpendicular to a 90-degree angle and knee position on the foot that is hanging close to the floor (note your hip alignment).
Return to starting position by pushing the heel up.