Hi, some time ago I injured my left hip, and this resulted in me being unable to use my left leg properly for about 18 months. I now have function back to my hip, but have developed a left SI problem. I suspect this has been caused by muscle imbalances, as my right glutes are much stronger than my left. In order to redress the balance, I need to strengthen my left glute. Does anyone have any advice on exercises I could use to strengthen my left glute, without making the problem worse by further strengthening my right glute. Any advice would be greatly appreciated. Please bear in mind the left glute is very weak, and so standing on one leg is not possible.
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Weak left glute
- Thread starter kaiser934
- Start date
This will look crazy and you will be totally forgiven for ignoring it.
Try not to train one sided as a major rule. Training evenly will even you up. It will result in losing some strength in your stronger side in the short term and feel really un-natural, but it does work.
When I have taught and done remedial work I would always do as much as possible both sided and maybe one extra single sided movement to kick the injured or weakened area into touch.
The danger of isolating the weaker side too much is you can over-train it, and actually damage your long term recovery. It is also very easy to build in strength that end up useless when working your body as a whole.
The below is what I did a while after seriously damaging both hips. I still can't start a squat without them adjusting slightly but it helped get me where I am now. This is not for just after injury, I had already done mobilising and getting myself walking, even running to a limited degree by this time, keep this in mind.
Movement was whatever I could do on all of these.
Squats totally free standing, initially with no weight then holding dumbbells, took months to be with a bar.
Sissy squats holding corner of a machine, initially with no weight and then with light plates. Switch arms each set, only mid set if you are safe to do so.
Long strides with lunge, I felt a real fraud using this name at first as the strides were virtually normal and was more dip and wobble than lunge. Be near a wall you will need it.
Single leg squats holding dips bars. Both my hips were damaged in different ways so weakened in different areas, so I did this for both sides. Holding onto dips bars or other structure at shoulder height, take one foot off the floor and squat on the other leg.
Reps and weights changed annoyingly, would increase gradually for a short while then drop suddenly, very much two steps forward one or more back. You need to be ready for this and not try to push too hard on a bad day. I know how much you come to regret doing so because I pushed it too far a number of times and had to deal with the setbacks.
Good news, overall it worked. Yes I still get grief from my hips and other things I have messed up relatively often, the beauty is most people never even notice, I have recovered that well.
Try not to train one sided as a major rule. Training evenly will even you up. It will result in losing some strength in your stronger side in the short term and feel really un-natural, but it does work.
When I have taught and done remedial work I would always do as much as possible both sided and maybe one extra single sided movement to kick the injured or weakened area into touch.
The danger of isolating the weaker side too much is you can over-train it, and actually damage your long term recovery. It is also very easy to build in strength that end up useless when working your body as a whole.
The below is what I did a while after seriously damaging both hips. I still can't start a squat without them adjusting slightly but it helped get me where I am now. This is not for just after injury, I had already done mobilising and getting myself walking, even running to a limited degree by this time, keep this in mind.
Movement was whatever I could do on all of these.
Squats totally free standing, initially with no weight then holding dumbbells, took months to be with a bar.
Sissy squats holding corner of a machine, initially with no weight and then with light plates. Switch arms each set, only mid set if you are safe to do so.
Long strides with lunge, I felt a real fraud using this name at first as the strides were virtually normal and was more dip and wobble than lunge. Be near a wall you will need it.
Single leg squats holding dips bars. Both my hips were damaged in different ways so weakened in different areas, so I did this for both sides. Holding onto dips bars or other structure at shoulder height, take one foot off the floor and squat on the other leg.
Reps and weights changed annoyingly, would increase gradually for a short while then drop suddenly, very much two steps forward one or more back. You need to be ready for this and not try to push too hard on a bad day. I know how much you come to regret doing so because I pushed it too far a number of times and had to deal with the setbacks.
Good news, overall it worked. Yes I still get grief from my hips and other things I have messed up relatively often, the beauty is most people never even notice, I have recovered that well.
Hi, thank you very much for the reply, and good to hear you have done so well on the recovery. I like yourself have made the mistake in overdoing it, and that is part of the problem. I knew the weakness so tried too hard to strengthen it. Guess what, the SI area couldn't cope, pain and dysfunction. I can just about weight bear on my left side, but get about with crutches, while I let things settle a little. Sounds like you were very weak too, and managed to overcome it. I like some of your ideas, particularly single leg squats between bars for support. I am very weak on the left side, and take your point about not focusing only on the left. I also considered glute squeezes throughout the day. Also looked at glute bridges, which is certainly using both glutes simultaneously.Not strong enough for prone straight leg raises, or bird dog exercise. Did you do rehab exercises daily, or with rest days in between?
There was a lot of play by ear regarding schedule during that time. At first I could only do a few times a week, largely because I was doing at least one of swimming, cycling and running most days. Sometimes I just knew I wouldn't be capable, so sat around and sulked about being so stupid.
Once I got used to it I built up to every other day and a few where it was 2 consecutive days, never every day though.
My aim was a half iron man triathlon, the July after the accident causing me to be told no more walking for you me lado, which was late September. So I focused more on the activities I would be doing than remedial resistance training. For the record of course I didn't manage my aim, and I was really stupid to even think I could. It did however give me a focus and I did take part in one the year after. My time was marginally slower than the winner completed the Kona he was using this event to qualify for; he did twice as much faster than me. It also took me over a month to recover from doing this to myself, nearly a week of which was getting to walk like I had managed to get to the toilet in time.
My signature is how I live, there is however always a cost. Being as stupidly belligerent as I am results in a lot of pain and setbacks. The years have taught me some patience and the last time I injured myself I recovered far faster by setting a realistic time frame and sticking to the program without trying to do more. Physically easier, mentally harder, overall quicker and safer.
Once I got used to it I built up to every other day and a few where it was 2 consecutive days, never every day though.
My aim was a half iron man triathlon, the July after the accident causing me to be told no more walking for you me lado, which was late September. So I focused more on the activities I would be doing than remedial resistance training. For the record of course I didn't manage my aim, and I was really stupid to even think I could. It did however give me a focus and I did take part in one the year after. My time was marginally slower than the winner completed the Kona he was using this event to qualify for; he did twice as much faster than me. It also took me over a month to recover from doing this to myself, nearly a week of which was getting to walk like I had managed to get to the toilet in time.
My signature is how I live, there is however always a cost. Being as stupidly belligerent as I am results in a lot of pain and setbacks. The years have taught me some patience and the last time I injured myself I recovered far faster by setting a realistic time frame and sticking to the program without trying to do more. Physically easier, mentally harder, overall quicker and safer.
It's most likely your glute med that's weakened, as that's the one that usually becomes weak after limping for a long period of time. (Even when you just have an ankle sprain for a few weeks.)
Look up the 'clamshell' exercise, as that's the classic one that's used in rehabilitation. You can provide resistance using your own hand against your leg.
Going to what CrazyOldMan said, you may as well (and probably should) do the exercise on both sides so that you don't develop any imbalances.
However, 18 months is pretty extensive, and if you're having SI joint problems, then there's a high chance that there's more going on than just in your glutes. You might want to go see a therapist to ensure that you're covering any other areas that might need work.
Look up the 'clamshell' exercise, as that's the classic one that's used in rehabilitation. You can provide resistance using your own hand against your leg.
Going to what CrazyOldMan said, you may as well (and probably should) do the exercise on both sides so that you don't develop any imbalances.
However, 18 months is pretty extensive, and if you're having SI joint problems, then there's a high chance that there's more going on than just in your glutes. You might want to go see a therapist to ensure that you're covering any other areas that might need work.
Hi, thanks. Yes it has been a long battle with hip adhesive capsulitis.Hip is now about 90% functional, but has caused so much weakness on the left side. Currently working with an osteopath and sports masseuse, so have that covered. I have had a go at the lam for the glute medius, however after as little as five openings on the left the glute really aches and tires out very quickly. Maybe I need to stick with it, and build slowly, as it is a very good exercise for glute med. Would daily be a good idea, with very low reps of 5 a day each side.?
Yeah, working up with the reps would most likely be the best. You'll actually likely get the first of your strength back pretty rapidly. In the meantime, you could stick with low reps or even assist the motion with an exercise band or something similar.
Your osteopath should be able to give you more specific tips for an overall plan though.
Your osteopath should be able to give you more specific tips for an overall plan though.
You have the help of Jrahien now and he is brilliant on remedial work. I've learned a bit of it and done a lot, he is fortunately the opposite. If we differ on guidance, go with his every time.
Remedial is one of those strange areas where it's better to learn more from knowing then having to do. Experience in doing repeatedly, means I have damaged myself repeatedly, I learned sports massage and remedial therapy, but most of this was used to help myself. Jrahien in contrast is studying it properly to help others.
Remedial is one of those strange areas where it's better to learn more from knowing then having to do. Experience in doing repeatedly, means I have damaged myself repeatedly, I learned sports massage and remedial therapy, but most of this was used to help myself. Jrahien in contrast is studying it properly to help others.
Thanks for the replies. A question on Glute squeezes. How effective can these be, and is it a good idea to repeat numerous times through the day. Are they a good all round glute exercise?
On rehabilitation, I think the key is patience, which is far easier said than done. It is so difficult to start from such a basic level. But, as we know, do too much and it's back to the start again!
On rehabilitation, I think the key is patience, which is far easier said than done. It is so difficult to start from such a basic level. But, as we know, do too much and it's back to the start again!
Static contractions, including glute squeezes, are easy to do at your leisure, sitting, standing, even laying down, and are proven effective. Was how I kept a bit of strength while in full traction.
If you have the ability to do them in various positions do so, it helps build strength in various positions. They are safe, unless you have connective tissue damage, and difficult to overdo, not impossible. I would always advise doing these in short bursts frequently throughout the day. You will get funny looks, consider you are basically doing short pelvic thrusts timewarp style. I was single when last using some of them and when there was a smile was arrogant enough to use this as an ice-breaker a few times, in case you are wondering the young pelvic thruster who could hardly walk didn't fair too well 99% of the time, but had a good laugh trying.
Good all round, no, good yes. Static work is basically isometric in style and the major performance limit on isometric work is that almost only builds strength in that one position. This means you could do squeezes in your chair all day and it wouldn't be much help for you walking where you need to have strength in various positions through the movement. However one of the most important parts of remedial work is stopping muscle wastage, and this helps that immensely by activating them you tell the body this is needed and it will not regard it as potential energy. It also forces the body to repair it and this means nice consistent supply of nutrients and even some potential for growth, very, very little.
If you have the ability to do them in various positions do so, it helps build strength in various positions. They are safe, unless you have connective tissue damage, and difficult to overdo, not impossible. I would always advise doing these in short bursts frequently throughout the day. You will get funny looks, consider you are basically doing short pelvic thrusts timewarp style. I was single when last using some of them and when there was a smile was arrogant enough to use this as an ice-breaker a few times, in case you are wondering the young pelvic thruster who could hardly walk didn't fair too well 99% of the time, but had a good laugh trying.
Good all round, no, good yes. Static work is basically isometric in style and the major performance limit on isometric work is that almost only builds strength in that one position. This means you could do squeezes in your chair all day and it wouldn't be much help for you walking where you need to have strength in various positions through the movement. However one of the most important parts of remedial work is stopping muscle wastage, and this helps that immensely by activating them you tell the body this is needed and it will not regard it as potential energy. It also forces the body to repair it and this means nice consistent supply of nutrients and even some potential for growth, very, very little.
How long have you been suffering this problem? I know some sorts of exercise that would probably help you to strengthen your left Glute. Keep in mind that these types of exercise usually work well to those whose problem is not chronic. I would like to describe those step by step so it would be easy for you to understand each of exercise and perform easily:
• Try to lie on your back, bring one knee toward the opposite shoulder, performing most of the movement with the active leg and only using your hands to pull your knee to the farthest range of the stretch. Then hold for a moment and return.
• Standing on your right leg, reach with your left arm across your body to the floor. Then straighten up and reach diagonally above and behind your head with your left arm. Do this exercise 10-20 on each side if possible.
• Stand with one foot on the edge of a box and the other swinging free. With an elastic band around both ankles, swing the non-weight leg forward and back, keeping hips level and stable.
• In push up position, face down with your body in a straight plank position; raise your right leg, tensing your glutes. Hold for five seconds and return original position. Do it 10-15 per keg if possible.
After performing those exercise if you do not feel good then consult with your doc immediately.
• Try to lie on your back, bring one knee toward the opposite shoulder, performing most of the movement with the active leg and only using your hands to pull your knee to the farthest range of the stretch. Then hold for a moment and return.
• Standing on your right leg, reach with your left arm across your body to the floor. Then straighten up and reach diagonally above and behind your head with your left arm. Do this exercise 10-20 on each side if possible.
• Stand with one foot on the edge of a box and the other swinging free. With an elastic band around both ankles, swing the non-weight leg forward and back, keeping hips level and stable.
• In push up position, face down with your body in a straight plank position; raise your right leg, tensing your glutes. Hold for five seconds and return original position. Do it 10-15 per keg if possible.
After performing those exercise if you do not feel good then consult with your doc immediately.