Blog Search

Knee Pain and your Glutes

By: 0

Those of us with knee pain know just how debilitating it can be in our daily life. Our knees are a critical part of our body and when they’re out of wack, they can make life a little more challenging. The more you are in poor position, or if you’re overtraining in poor position, the more potential for pain and long term injury. Sometimes your body needs a quick tune-up to relieve pain and get things moving again. This is especially true in those who spend a lot of time sedentary during the day.

What we’re going to discuss is the correlation of your gluteus maximus with knee pain:

If you trace it out, the connection in the above picture you can see that the gluteus maximus is a tensor of the fascia latae which then continues down the leg to its connection with the iliotibial band (IT Band) which attaches to the knee. If your glute maximus isn’t firing properly, isn’t developed, or is tight, that could be causing your knee pain, don’t start rolling out your IT Band (you can roll AROUND your IT band, but not on it). But first, I would first focus on:

1. Getting your glutes firing consistently and throughout entire ranges of motion.
2. Correcting any postural issues you have, so your body isn’t compensating – particularly pelvic tilt, consistently locked out knees, etc.
3. Training both double and single leg movements to ensure symmetry and balance.

If you need a little more, you can also look into:

  • Having a trained professional test your glutes for proper activation and strength.
  • Work with a practitioner trained in myofascial release techniques or structural integration to make sure that the tissue and fascial connections are moving properly.