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Runners with “WEAK GLUTES” really NEED to know this...

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If you've been told you have weak glutes, and your physical therapist has given you glute strengthening exercises, there's something you need to know... Glute inhibition could well be the reason why your glutes are not firing as you run, rather than glute weakness. Reciprocal inhibition of the gluteal muscles, either from overactive hip flexors (inhibiting gluteus maximus) or adductors (inhibiting gluteus medius) could be stopping you from being able to use your glutes as you run. Once you understand the effects of this type of gluteal inhibition, you can working on the cause of your glute dysfunction and begin to use your glutes when you run.
How to use Your Glutes when Running (Glute Workouts) ⚡️ FREE DOWNLOAD ⚡️
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
WEBSITE: www.kinetic-re...
#Running #JamesDunne #PhysicalTherapy

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14 авг 2024

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Комментарии : 65

@JamesDunne 4 года назад

*WATCH NEXT - How to use your glutes when running (PRIMAL REFLEX):* ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-1Y89UJIbCGE.html

@steveflor9942 Год назад

I rode bicycles - road and mountain - for decades. Have msssive anterior/posterior inbalance. This video really helps me start to fix a problem that almost completely inhibits my run. Thank You so much.

@sherunswild4391 3 года назад

THIS IS ME! I don't think my glutes are particularly weak, they just don't switch on! My abductors are notoriously tight too. Thanks for this!

@impancaking 4 года назад

These videos are fantastic, so comprehensive, thankyou

@JamesDunne 4 года назад

Really pleased to hear you enjoy the videos, Laura! Thanks for the support :)

@ditteep 3 года назад

Great to watch, I have watched so many videos about this topic, but no one explains it so well how the muscles are "cooperating", which I never understood really. Thanks for the great explanation, I learned some more today!

@jennifermarinov7045 3 года назад

Studying for the NASM and this video helped a ton. Thank you so much for the great video!

@Knud451 4 года назад

This sounds exactly like my situation. I'm really trying be mindful all the time to move correctly. It's really difficult to rewire these patterns.

@TaylorMcRae 4 года назад

In a similar situation. Even though I can now feel the glutes engaged, it's being aware to relax some of the other muscles. Always worth remember, "if (running) were easy, everyone would be doing it." :-)

@skateskape 4 года назад

Getting in contact with the glutes is sooo important

@Dinckelburg 4 года назад

Yeah it's vital to get a good grip on your glutes

@Stinkyfisher Год назад

So hard also

@timpickering253 4 года назад

This is great. Had a very stubborn overworked piriformis because of this very issue. Lots of anterior streches, re-wiring the neural network and the problem seems to be on the mend.

@CLFurlong 4 года назад

Thanks for the targeted value here. My glutes have always been a "challenge"! cheers mate!

@utingabernardo8205 4 года назад

You among the best on RU-vid...thank you for sharing your knowledge.

@nomer440 Год назад

Such an underrated channel. I wonder if back tightness causes less glute activation?

@corinbryant Год назад

Wow thank you for this mate I just did a few of the hip flexor bits and its cleared up my back pain immediatly, you legend

@seanc.5310 4 года назад

This is almost never covered and I think it's an issue I need to work on. Thank you sir

@PeakFormHealthCenter 4 года назад

Great explanation and I am thoroughly enjoying your content. It is so important to gain the "feel" for proper glute activation/stabilization to then incorporate into the running form. In my opinion, the most important aspect!

@thibod07 4 года назад

Very well put together. It answered many of my questions about the reciprocal inhibitors and it’s negative impact on the glute activation.

@richardnoble2911 4 года назад

Hi James, I know this doesn't relate to the glutes video but thanks for the videos in general. I have let a calf injury and recurring strains/injury stop me from running for decades but thanks to your videos I now have a lot more knowledge and hope and I'm trying to strengthen those calf's which are really weak as I'm no where near the amount of reps etc your talking about in your videos but I now have a goal. I did some 20 second jogging the other day and I know its laughable but just doing that and the feeling of running it made me feel amazing and alive, thank you.

@user-zt2sg7ou3h 4 месяца назад

Hi James I am going back through all your glute videos as, having a maltracking patella I finally worked out that it was the lack of glute "firing" causing the problem i.e, I have not been using it to go up and down stairs. It's such an odd thing ie. to try and get the neural pathways to start up again. Thanks for all your videos.

@melroset-top9139 4 года назад

Funny, I've known about Recipricol Inhibition but never had anyone lay it out like this. I would like to know how much time I have wasted over the years trying to strengthen my glute med when I should've been focusing more on release work. Thanks Mate!!

@TheLegalImmigrant05 4 года назад

This is a good message. Know this first hand.

@holenyohead 3 года назад

Thanks James for this explaination and indeed for all the videos and materials that you've put so much work into. There is endless information for us to learn from here. Thanks again and best of luck with your work.

@pauldowson1889 2 года назад

So true James and an excellent explanation!

@jasonree 3 года назад

Awesome as always, so so useful!

@subhankardas4595 4 года назад

You are great sir...

@stefanjohansson3670 4 года назад

It's all mechanics and to add the physics it all makes very much sense. Thanks for all the good advice in all videos.

@hoodedhillhopper2408 4 года назад

Very great video. I need all the stretching and strengthening advice I can get as I hit 40. Thanks!

@carlbyronrodgers 4 года назад

Very informative.Thank you.

@JamesDunne 4 года назад

Thanks, Carl! Hope it helps :)

@carlbyronrodgers 4 года назад

@@JamesDunne Your advice has helped me to avoid frustrating injuries. Especially the Soleus and focus on stronger glutes.

@seanferguson5460 3 года назад

I'm making it official, James. You are my running guru.

@whycantiremainanonymous8091 4 года назад

A question: Static stretching before exercise (especially before a run) has been linked to increased risk of injury. So, based on that information, I wouldn't want to do those hip stretches right before a run, or even right before an intense strength session. What else can be done to solve the reciprocal inhibition problem in real time? Or are we talking about some kind of a more steady regime of stretches that could work long-term? Or do you think these particular stretches are not as risky before a run? Hope you can clarify.

@JamesDunne 4 года назад

I'd using these before you're about to do any of the glute exercises you may have been given by your physio, rather than pre-run, as you rightly say. It's definitely. longer term approach rather than a quick fix!

@albertscheichstein4242 3 года назад

awesome and professional content. Thank you very much James!

@benjanson7484 2 года назад

100% agree with this, as soon as I started mobility exercises on my hip flexors and thigh adductors it was like someone turned the switch on and allowed my glutes to start working.

@bonniechoy9214 Год назад

Thanks!

@JamesDunne Год назад

Thank you, Bonnie! Hope the video helped :)

@HockeyRup 4 года назад

A question regarding regarding innervation of muscles - are the neural pathways switched on in a 'supported' position. For example in the classic sofa position where the hip flexors are shortened but not loaded, is this neural connection 'switched on' or is it more than this becomes set as the neutral balanced position between the agonist/antagonist pair with neither inhibiting the other. This could maybe lead to unbalancing of the active range of movement on the two sides of the pair. Forgive me if my understanding of this is naive, I don't have any training here, just an interest.

@randcome 3 года назад

this is what is happening to me. i wasnt even aware until your video.

@cindyscott8470 2 года назад

James, this is the most informative video I have seen on your channel. How do I do hip hing without locking /using the QL?

@roland.j.ruttledge 2 года назад

Many thanks

@Gufenaugh 4 года назад

Excellent.

@mabdulraheems 3 года назад

James , what i have notice is when running with low drop shoes your claves take majority of the load with hamstrings active all the time , the moment you switch this to higher drop you start your quads and glutes activation any thoughts ?

@spout37 4 года назад

Great Vidéo Sir ! Ty

@alexandrebeaudry8377 4 года назад

When he flex the biceps I could'nt help but notice that his ear flex at the same time too

@theunknownpassenger552 4 года назад

Brother James how can I get my brain to come into harmony to make them fire properly?

@theunknownpassenger552 4 года назад

And how to relax the other muscles that prohibits the glutes

@amandaball7116 4 года назад

Love these videos. Be interested to hear your views and hopefully a video ☺️ on nerve flossing. Due to depersonalisation and historic body holding patterns messages don’t get through to parts of my body to activate /fire and so I’m getting injuries for example Achilles issues.

@tjgrafiks Год назад

I had it but mine suddenly stopped as I started trying to regain my flexibility and strengthen my glutes. also started having lower back pain too. I can't even jump 5" off the floor without pain strait from my butt to my feet. hips, knees and ankles all feel like they're gonna snap. don't know what I did but this is weird. tried jumping rope yesterday and that was terribly painful. I'm barely getting off the ground. I've literally lost all my bounce and power in like two weeks!

@jamescormack173 4 года назад

Thanks James, great video. I just started your Runner's Knee Rehab Plan and the stretching portion of that is made up of dynamic stretches - but you used some PNF stretching in this video: Do you think PNF might be better than dynamic stretching for knee rehab? Cheers.

@chrissanders55 4 года назад

I def have an issue with one side of my glutes firing when I run. I’ve done loads of glute med work without much (some) success. Is there a test for adductors and whether they are the problem?

@kodadabdelmounaim1859 3 года назад

Hi doctor i live in Morocco my problem i can't stand for a long time i have back pain I can't walk about 1hours

@nicholasrattray8186 3 года назад

Would need someone to look at my hips and glutes when I run. I never can tell if everything is working.

@Vivungisport 3 года назад

If your glutes work you will be able to feel it...believe me.

@snakey973 4 года назад

My glutes weren't firing properly and I ended up with a very serious hamstring tendonosis that took me down for 6 months!

@coleabrahams9331 4 года назад

This was such an informative video, but I still don’t really get it. I get that you must first release and relax the hip flexor and abductors before strengthening the glutes, but how do we relax them? Should I just kneel in that almost hip flexor stretch position and the abductor stretch with contractions or something else that wasn’t in the video?

@JamesDunne 4 года назад

Thanks! Here's a more recent video I filmed as a bit of a follow-up to give you some exercises to work on for hip flexors, adductors, and hamstrings too... ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-X-18hE06vJ8.html

@coleabrahams9331 4 года назад

@James Dunne Thx

@exerciserelax8719 4 года назад

James do you recommend foam rolling?

@Knud451 4 года назад

Couldn't this also lead to overworked and tight piriformis and TFL?

@timpickering253 4 года назад

Sounds like you are having some issues with your piriformis? My story is very long winded and full of misdiagnosis. Anything neural in nature be sure to have a scan of your back to ensure the problem is not begining there. My pain was a referral pain in the hamstrings from my piriformis. It began in my left leg and soon developed in my right leg due to compensation. Under the guidance of my physio he had me do basic strengthening exercises on the glutes. Initially the strengthening was isolated and over time developed into more dynamic movements. The key to this was these exercises are done everyday! I was very dubious of this recommendation but he insisted that it was essential to rewire faulty movement patterns on a basic day to day level. I also completed these until I felt "burning" in the targeted muscle. Anterior streches of the psoas and tfl were completed before any strengthening. Although lots of people swear by sitting on a tennis ball or neural flossing I was advised to stop these as it is as an irritant to a already inflamed nerve and muscle. I am now running again after a 12 month battle. I can share my exercises with you but it may not be relevant to your situation. Good luck. Tim.