Timeline is like this: 1. years of comp slalom waterskiing which is asymmetric, and high-load back twisting pelvic tilting soup of here -comes-rehab.
2. Now I add cycling to the mix
3. I get rocked in hockey driving to the net
Result is :I tore or strained my Glutues Medius left side. OK working on it for the past 3? years taking forever to feel = to my right. I completely backed off waterskiing to work on the imbalances. Yoga helps, but not directly. Cycling tightens the GM right up especially when in aero.
Now this damn bike crash, & landing hard on my left side and jacked that Gluteus medius again, back to near where I was a few years ago. This muscle when it pulls takes the whole lower lumbar with it, so my back is hurting as well.
I have been trying to figure out the best way to rehab it, curious if there are any ideas out there I might have missed.
Timeline is like this: 1. years of comp slalom waterskiing which is asymmetric, and high-load back twisting pelvic tilting soup of here -comes-rehab.
2. Now I add cycling to the mix
3. I get rocked in hockey driving to the net
Result is :I tore or strained my Glutues Medius left side. OK working on it for the past 3? years taking forever to feel = to my right. I completely backed off waterskiing to work on the imbalances. Yoga helps, but not directly. Cycling tightens the GM right up especially when in aero.
Now this damn bike crash, & landing hard on my left side and jacked that Gluteus medius again, back to near where I was a few years ago. This muscle when it pulls takes the whole lower lumbar with it, so my back is hurting as well.
I have been trying to figure out the best way to rehab it, curious if there are any ideas out there I might have missed.
Foundation training. Google it. Strengthens all the muscles we don’t usually use.
I don’t want to sound like an infomercial, but I had a couple chronic injuries for the better part of 2 years, started this three weeks ago at the recommendation of my coach and have felt better every day.
Cycling works the quads and tightens the psoas chain.
I did fix it tho:.
1.Pumping the Psoas, or rolling the Psoas, you roll the front abdominal area(there are just a couple of youtube vids on it)
2.I took some Methocarbamol just a couple of doses, did wonders for the muscle. But was funky on my heart & breathing so you have to be careful with that stuff.
The muscle relaxant really worked to then allow full effect for the rolling etc. Did stretch it out.
Started waterskiing for August and am much stronger so it really is a non issue now.
Foundation training. Google it. Strengthens all the muscles we don’t usually use.
I don’t want to sound like an infomercial, but I had a couple chronic injuries for the better part of 2 years, started this three weeks ago at the recommendation of my coach and have felt better every day.
Foundation training is good, but since you have a weak side you need to add in a lot of isolation work…clams, more clams, clams with bands. One leg bridges. Really make sure the hip, butt muscles are activated. Eventually, more on one leg squats. I would stop riding and running, let the area heal for a bit then start the strengthening. Then once its stronger, get back to exercising.
Not a reply to you, just the thread in particular.
Cycling is hell on the adductor group (among others), the get very tight and weak. As a result the hip ABductors become over worked in order to try and compensate. Then when you transition to the run the hip rotators and ABductors are recruited even more for every second in single leg stance over the entire run. Glute med is one of the main stabilizers of the hip and will often fatigue quicker if there is tightness or weakness or even an imbalance in the joint.
Spot treating the muscles will help but a lot of athletes I see (who have tried ineffective self remedies before seeking treatment) forgot this part of the equation and the temporary relief often subsides and the injury recurs. Muscles and muscular chains in our body work in synergistic pairs with opposing or antagonistic muscle(s). If you’re working glute med then be sure to look at the adductors and pelvic stabilizers as well.