The Benefits of a Superior Posterior
Wednesday, January 30th, 2008
In February 2003, having just returned from an intense (but incredible) 18-day tour of Fiji and New Zealand with the U.S. women’s 7s rugby team, I started to develop sharp, stabbing pain just below my left kneecap when I ran.
We were leaving for the Hong Kong 7s tournament less than a month later, so I got into physical therapy right away. I was first diagnosed with tendinitis, and later tendinosis and chondromalacia. (Look for an article on the difference between tendinitis and tendinosis in the May 2008 issue of Experience Life.)
As recommended, I worked on strengthening my vastus medialis obliquus (VMO) muscles, and though the pain diminished somewhat, it by no means went away.
It wasn’t until two years later, when my right knee developed the same condition and I resorted to getting regular hyaluronic acid injections to lubricate my knee joints, that the other cause of my predicament was properly diagnosed.
That cause turned out to be weak and inactive gluteus muscles. I’m probably oversimplifying matters, but essentially, having weak glutes meant I didn’t have full control over my femurs, leaving my knees to dive in toward one another when pushing off or landing.
Due in part to our skeletal structure, women are more prone to this condition, called valgus knees, than men. (Lucky us!) But all is not lost — there’s plenty you can do to fight nature on this point, as Krista Scott-Dixon explains in EL’s September 2006 article “Weak in the Knees.”
Bottom line is, strong glutes are a must when it comes to femoral control, and I have to say doing exercises that activated my glutes made a world of difference in my recovery. I won’t regain the cartilage I lost to chondromalacia (R.I.P., old friend), but I’m pretty sure I stopped digging out brand-new grooves.
YouTube link tolink to http://www.youtube.com/watch?v=T5kUsOQWKjo
The video above, graciously provided by my friend Aaron Manheimer of Body By Manheimer, shows a couple of rugby dudes demonstrating how to do my all-time favorite glute exercise, the lateral band walk.
Done properly, it activates your gluteus medius quite nicely. (If you prefer a written description of how to do this exercise, check out “Band Practice,” available in the October 2007 EL archives.)
Aaron also suggested something called a “retro cowboy” to activate lazy bums, and although that phrase conjures up all sorts of stylish images, he really just means you should walk backwards with a resistance band tied around your lower legs. Cowboy hat optional.
If you’re interested in learning more, check out “Go-To Glutes” in the current issue of Experience Life.
