I have some glute medius weakness, which also gets quite irritated from training. I can do lots of leg circles at the hip on the right side and just get fatigued. I can do much less with the left side and the fatigue/and irritation builds much more quickly
My basic question is what do I do about it? The rest of my legs and hips can handle much more training and load but this one part which is a big part of compound movements is not able to keep up
Hi there! Who told you that you had glute medius weakness? How did they arrive at this conclusion? What do you mean by “irritated?” Are you running a specific program?
It’s hard to provide specific recommendations without knowing any of your training history. In general, we would recommend a combination of double and single leg strengthening exercises. I’d advocate for doing some “different” exercises here for a little bit of movement variability, especially if your program consists mostly of SBD. You have lots of great options here but some of my favorites are: step ups, posteriomedial taps, single leg deadlifts, lateral lunges, etc. As a very general recommendation, would pick a few and add one to your training 3 days/week for 4 sets of 8-10 repetitions at RPE 6-8.
Hope this helps!
Hannah Mora
Nobody ‘told me’ I have glute Medius weakness.
It is evident by the relative performance of isolation movements on the right side vs the left side. I have empirically determined the left side is weaker.
It is irritated as in it feels sore and achey in a way the other side is not. How do I describe the subjective experience of irritation? It feels irritated. burning achey stiff soreness
I will try some of these excercises and see what happens. Thanks for the advice.
It’s relatively common narrative for some physical therapists to blame pain/symptoms in hip on glute medius weakness, which is why I asked. Also, I wanted to know if the irritation was similar to a feeling of DOMS, which I would expect following training specifically if the left side is weaker compared to the right.
I think those exercises should be helpful for you base on everything that you have described! Best of luck!
Its hard to describe, Its like halfway doms? I hardly ever experience full blown doms unless I do something to throw the accute:chronic workload really off., like a 30%+ jump which I try not to do. Its like the irritation without the strong pain signal of full blown doms.
Thank you for your help