All Posts tagged clam exercise

How do I do the calm exercise? Why do you ask me to squat each session?

When I ask you to perform a squat, I get so much information about the way you move and walk. The info in the chart below explains some of that. The strength and function of the gluteal muscles is probably the most important active muscle in the achievement of efficient walking or running. One of our major treatment goals is to improve your gait.

The deep-lying glut med muscle is normally associated with movement, and it’s key role in running is to act as a stabilising force, to slow the downward drive of the pelvis on the opposite side during stance phase. I see all kinds of adaptations & compensations for weak gluteus medius muscles. 

How clients cheat to compensate for weak buttocks

Adaptations Areas at risk of structural overload
1. Excessive lateral pelvic tilt (Trendelenburg) Lumbar spine, sacroiliac joint (SIJ), greater trochanter bursa, insertion of muscle on greater trochanter, overactivity of piriformis and tensor fascia lata (TFL)
2. Medial knee drift Lateral tibiofemoral compartment (via compression), patellofemoral joint, patella tendon and fat pad, pes anserinus, iliotibial band (ITB)
3. Lateral knee drift Medial tibiofemoral compartment (via compression), ITB, posterolateral compartment, popliteus
4. Same-sided shift of trunk (lateral flexion of trunk) Lumbar spine (increased disc and facet joint compression), SIJ (increased shear)

I gave you the “clam” maneuver to improve your glute medius:

Here it is: In side-lying, both hips are flexed to 30 degrees with knees bent and hips and feet stacked in line. You have to open the top knee while keeping heels together, and most importantly, holding the pelvis completely still (one on top of the other). Don’t let your pelvis rotate – if it does like when we were together in the office, it means you are not able to isolate the muscle and you are trying to recruit (‘cheate’) with the  TFL muscle.