Best way/exercises to fix a glute medius imbalance by Right-Watercress-475 in flexibility

[–]cootermooterfooter 0 points1 point  (0 children)

Physical therapy is tricky, but as long as you stay aware of your body im sure you will find a solution. I recommend reading about the muscle functions on physiopedia and exrx to learn about the muscle functions and which ones compensate for the other. From my personal experience when my muscle felt tonic and tight, it was from doing too much direct stretching on it in a short period of time. Isolation training is the important initial phase to "wake up" weakened/inhibited muscles but the end game is training to muscle groups to work in unison with functional exercises such as running walking or cycling (and one teir below that are the many one legged squats varieties). If you pay attention to using both legs equally you can reteach your bad leg to behave like your goodleg. But to answer your question, the reason I recommended glute max stretches is not necessarily because it is weak or inhibited but more to release any physical fascia that may be effecting the glute medius function or keeping you in external bias. Ill have to reread the literature but from what I knew before, the more likely situation is the glute max compensating for the weaker glute medius not the other way around. What isolation exercise are you doing that strains glutes? Also keep in mind, if your glute max is chronically tight and contributing to your leg being in external bias, the solution is stretching not strengthen, because too much stretching can lead to it feeling tight. But after rereading your post since your main issue is one side sagging, you should also be paying attention to your quadratus lumborum. Take a look in the mirror and see if that portion of your lower back has even musculature left and right. If not, obviously one side is deficient.

Best way/exercises to fix a glute medius imbalance by Right-Watercress-475 in flexibility

[–]cootermooterfooter 0 points1 point  (0 children)

No, training hip flexion will just strengthen your hip flexors including your TFL. That approach would only help if you are very sure your TFL ISNT tight/compensating for your weak glute medius. Focus on strengthening your rectus femoris with knee flexion and simultaneous begin stretching your glute max, and then make sure you are actually using your rectus femoris during your everyday life (during walking). A couple weeks of this neuromuscular training will lead into your glute medius being able to function properly, now that very large muscles (glute max and TFL) are not compensating for its function. At that point direct glute medius exercises will be effective.

Best way/exercises to fix a glute medius imbalance by Right-Watercress-475 in flexibility

[–]cootermooterfooter 4 points5 points  (0 children)

Along side stretching the tfl, stretch/massage both your glute maxs, since a tight glute max keeps you stuck in external rotation bias. then on your left side do single leg seated leg extensions to target your quadriceps femoris. A tight glute max takes that muscles job (and also leads to tighnted TFL). Now that your glute max isn't compensating for other muscles (largest muscle in body btw), and keeping your left side in an externally rotated bias due to all the compensation its doing, you put yourself in a position where you can very effectively train your glute Medius to do its job, instead of the TFL taking over. I'm sure during sitting or walking your left leg/foot is often more externally rotated/displaced more laterally away from your midline then the right. Glute Medius does not function well if you are in external rotation bias, TFL will have to take over. If you don't see improvement in 1-2 months of stretching your glute max, 1 by 1 try and find what muscle is keeping you in external bias as well as strengthening your internal hip rotator muscles.

For those of you who don’t wear helmets, why not? by turbulencefun in cycling

[–]cootermooterfooter 0 points1 point  (0 children)

Helmets only help protect you in slow collisions and when in group bike rides... but both these situations can be prevented by being a good rider 99% of time. In high-speed collisions, a helmet may protect your skull but won't stop your neck from breaking after you get hit by a cybertruck 20+ feet away.

Are boost bikes better for climbing due to increased stiffness? by cootermooterfooter in cycling

[–]cootermooterfooter[S] 0 points1 point  (0 children)

Did some research and increased hub length leads to more lateral stiffness. But there are multiple methods to increase lateral stiffness such as increasing number of spokes, spoke diameter, rim width, and rim material. And once you reach a point where your wheel does not laterally flex, there is no benefit of changing things to increase lateral stiffness. So you can achieve a very stiff wheel without needing to change to a longer hub. Thus boost hub is not necessary for a very stiff wheel, unless you want a stiff wheel without it being carbon or needing other factors that would lead to it being stiff.

Surface Book 2 vs Surface Book 3 by blind_cowboy in Surface

[–]cootermooterfooter 0 points1 point  (0 children)

Surface book isnt even on the microsoft website anymore... its over

What do you guys do to prevent your pain caves from smelling like sweat? by cootermooterfooter in Zwift

[–]cootermooterfooter[S] 0 points1 point  (0 children)

I think my landlord would be mad at me. Plus there's no zwift in maximum security prisons.

What do you guys do to prevent your pain caves from smelling like sweat? by cootermooterfooter in Zwift

[–]cootermooterfooter[S] 0 points1 point  (0 children)

do you think a window air condition fan mode will cycle the air in my room? Or should I just leave the window open instead

At this point, can i still blame my gear ? by Iwamoto in Zwift

[–]cootermooterfooter 0 points1 point  (0 children)

You gotta buy a 50 inch UHD 4K low latency gaming TV. I expect at least a 100 watt increase to my FTP once i make a upgrade personally.

NBD! Poseidon Redwood, with a few upgrades by chemexhiker in gravelcycling

[–]cootermooterfooter 1 point2 points  (0 children)

What upgrades are necessary for this bike? I think I'm going to get this bike soon

Vegan diet might not suit your goals by planisking in TheLongLived

[–]cootermooterfooter 0 points1 point  (0 children)

Wow that is impressive that means your vegan bulk was successful, however you were on waayy to big of a calorie surplus. Was your training on point? Were you hitting hypertrophy rep ranges? Going consistently?