I'm starting to see it everywhere. Stick with me, this may get a little more technical than usual.
Weak gluteal muscles are creating a cascade of problems in people from the trained athlete to the novice. What are gluteal muscles supposed to do and how do we know if they are not keeping up?
The problem of pain comes in when our bodies masterfully make up for weaknesses. We call this "compensation strategies". You use your body differently, trying to avoid pain or make up for fatigued muscles. When it becomes habit for one muscle group to cover for the other and the underlying problem is never addressed, pain is a likely result.
The gluteus is made of 3 major parts. The major 2 will be our focus. The gluteus maximus (the large, most superficial of the bunch) is responsible for hip extension (backward kicking) and external rotation (toe out position) as well as abduction (bringing the leg out to the side). Strengthening the gluteus maximus provides support to the low back through the thoracolumbar fascia, and stabilizes the pelvis. The next deeper, gluteus medius, acts as the primary hip abductor when the foot is off the ground. When the foot is on the ground, as in running, it stabilizes the pelvis.
Weak gluteus medius is temporarily covered up by over use of the ITB, piriformis, popliteus, lumbar spine, sacroiliac joint and the patellofemoral joint. Therefore, over time, pain in any of these areas can be related back. Additional areas of concern include achilles tendon pain and pain on the inside of the lower leg.
Why are we seeing so many manifestations of this one little pain in the butt? Thank our sedentary nature. Spending time sitting, not using our gluteal muscles, is really something to consider. How much of your day, and for how many years, has the seated position been your primary one? Additionally, being in a seated position for a prolonged time will contribute to tightness in the hip flexor group. When the opposite muscle is tight, the gluteus medius will become weak.
So what is the remedy? Well, depending on your activity level, you may be best served by having a physical therapist evaluate your situation. As musculoskeletal experts, the intimate workings of the muscle imbalances that cause pain can be assessed and specific stretches and exercises given to prevent the reoccurrence of the symptoms. If you are not as active as you could be, take on a walking program before the weather gets too cold. Yes, that's it. In all seriousness, you have to get off your butt to work it.
Monday, October 24, 2011
Monday, October 10, 2011
Shouldering Responsibility
"If you want kids to keep their feet on the ground, put some responsibility on their shoulders." (Abigail Van Buren) I envision the kid who like a helium filled balloon, slowly drifts up and off the ground. Add a little responsibility (aka weight) on their shoulders, and it counters the float, keeping them grounded. I like this image.
I was the kid in college who had a part time job from my first semester on. I worked summers to off set my tuition and have some spending money. I didn't "get" my first car until I was a senior in college but instead would borrow my parent's cars when I was home. Being the second of 6 kids, my parents' income had many costs to cover and since I was fully capable of earning, I was fully expected to.
Fast forward to 2011. Now, it's my turn as a parent. Grades are the number 1 priority. I want my kids to spend their time out of school being kids, but fully expect that since they are able to work (as a student earning high marks), they should do that. When they are able to shoulder more responsibility, outside of their "chores" and school work, we'll talk about a part-time job.
In the meantime, and not because I force them to, I want my children to learn the value of volunteer work. This weekend, at our fabulous O'er the Hills and Far Away Race, about 50 kids volunteered their time on a beautiful, sunny Saturday. The kids seemed to have a great time, working the water stops, manning the little kids' area, and cheering on the runners. They learned what it's like to be a part of a community, how it feels to have some responsibility, and how good it feels to do something for someone else.
Truth is, I whole-heartedly believe in altruism. I know the overall health benefits of it, and know that the lift it gives is unmatched. I absolutely want my kids to keep their feet on the ground. They have their home and school responsibilities. But, I value the opportunity for social responsibility and feel lucky to have had this opportunity for them. Will they work as many part time jobs as I did? No prediction. But, they will have many opportunities to learn to give of their time because the payment for this is bigger than their young minds can really grasp. Over time, I hope they learn that shouldering this responsibility builds them into much bigger people.
I was the kid in college who had a part time job from my first semester on. I worked summers to off set my tuition and have some spending money. I didn't "get" my first car until I was a senior in college but instead would borrow my parent's cars when I was home. Being the second of 6 kids, my parents' income had many costs to cover and since I was fully capable of earning, I was fully expected to.
Fast forward to 2011. Now, it's my turn as a parent. Grades are the number 1 priority. I want my kids to spend their time out of school being kids, but fully expect that since they are able to work (as a student earning high marks), they should do that. When they are able to shoulder more responsibility, outside of their "chores" and school work, we'll talk about a part-time job.
In the meantime, and not because I force them to, I want my children to learn the value of volunteer work. This weekend, at our fabulous O'er the Hills and Far Away Race, about 50 kids volunteered their time on a beautiful, sunny Saturday. The kids seemed to have a great time, working the water stops, manning the little kids' area, and cheering on the runners. They learned what it's like to be a part of a community, how it feels to have some responsibility, and how good it feels to do something for someone else.
Truth is, I whole-heartedly believe in altruism. I know the overall health benefits of it, and know that the lift it gives is unmatched. I absolutely want my kids to keep their feet on the ground. They have their home and school responsibilities. But, I value the opportunity for social responsibility and feel lucky to have had this opportunity for them. Will they work as many part time jobs as I did? No prediction. But, they will have many opportunities to learn to give of their time because the payment for this is bigger than their young minds can really grasp. Over time, I hope they learn that shouldering this responsibility builds them into much bigger people.
Monday, October 3, 2011
The "Abundance Mentality" Doesn't Mean THAT!
At the beginning of this year, I set out to explore a concept called "the abundance mentality". Briefly, this concept created by Steven Covey, works from the premise that there are always new opportunities out there. There is no shortage if we can appreciate what we do have and focus on the positives in our lives.
In the past month, through our annual Cardiovascular Disease Prevention program, we have been speaking about high triglycerides. What is a triglyceride and why is it there? A triglyceride is a type of fat (like cholesterol only different) circulating in your blood. When you consume calories that your body doesn't need, they are immediately converted into triglycerides. In between meals, they are released for energy.
So what does one have to do with the other? Well, back in more primitive times, before home refrigerators and the family car, eating calories while they were available was a life sustaining measure. The scarcity mentality (there's not enough to go around so act now!), opposite of the abundance mentality, was a valid underlying thought. Food was less available so triglycerides had their place in the world. We needed to store so as to have later. Enter modern society and what some are calling "the sickest generation". Those of us in our 30's and 40's may be the first generation in quite some time with a reduced life span. Why? Because obesity, diabetes and metabolic syndrome are affecting not only our cardiovascular systems, but also contributing to premature deaths from pneumonia, liver disease, kidney disease, cancer and even Alzheimer's disease to name a few.
Rewind. The abundance mentality - appreciating what you have - and the fact that the food will still be available tomorrow, may help us avoid over eating. If you want a cookie, have one. But don't have 6. They will still be in the cookie jar tomorrow. We've heard it so many times before. Healthy diet, regular exercise and a good night's sleep are critical aspects of maintaining a healthy weight. Maybe we should add appreciation and "The Abundance Mentality" to the list, knowing that it's not an abundance of extra calories!
In the past month, through our annual Cardiovascular Disease Prevention program, we have been speaking about high triglycerides. What is a triglyceride and why is it there? A triglyceride is a type of fat (like cholesterol only different) circulating in your blood. When you consume calories that your body doesn't need, they are immediately converted into triglycerides. In between meals, they are released for energy.
So what does one have to do with the other? Well, back in more primitive times, before home refrigerators and the family car, eating calories while they were available was a life sustaining measure. The scarcity mentality (there's not enough to go around so act now!), opposite of the abundance mentality, was a valid underlying thought. Food was less available so triglycerides had their place in the world. We needed to store so as to have later. Enter modern society and what some are calling "the sickest generation". Those of us in our 30's and 40's may be the first generation in quite some time with a reduced life span. Why? Because obesity, diabetes and metabolic syndrome are affecting not only our cardiovascular systems, but also contributing to premature deaths from pneumonia, liver disease, kidney disease, cancer and even Alzheimer's disease to name a few.
Rewind. The abundance mentality - appreciating what you have - and the fact that the food will still be available tomorrow, may help us avoid over eating. If you want a cookie, have one. But don't have 6. They will still be in the cookie jar tomorrow. We've heard it so many times before. Healthy diet, regular exercise and a good night's sleep are critical aspects of maintaining a healthy weight. Maybe we should add appreciation and "The Abundance Mentality" to the list, knowing that it's not an abundance of extra calories!
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