Waking Up Your Glutes: Tackling Gluteal Amnesia with Skilled Physiotherapy

At Up N Adam Performance Training and Physiotherapy, we’re passionate about helping clients overcome movement issues like gluteal amnesia—a condition where prolonged sitting sidelines your gluteal muscles, leading to pain and reduced performance. Research shows this problem is common among desk workers & after injury, and our team is dedicated to addressing it with precision. In this blog, we’ll explore key studies on gluteal amnesia and highlight why working with physiotherapists skilled in this area, like those at Up N Adam, is essential for restoring glute function and improving your health.

Understanding Gluteal Amnesia

Gluteal amnesia, better described as 'gluteal inactivation,” describes reduced activation of the gluteal muscles (gluteus maximus, medius, and minimus) due to prolonged inactivity, having a sitting based job, post injury / surgery or poor movement habits. It’s not about muscle weakness but a disruption in the neural signals that tell your glutes to fire. When this happens, other muscles—like the hamstrings or lower back—take over to compensate, increasing the risk of pain and injury. Studies by Freeman et al. (2013) and Cooper et al. (2016) provide critical insights into this issue, especially for those with sedentary lifestyles.

Even for runners (and especially those with sitting based jobs), we commonly see them presenting with lower limb injuries where glute inactivation, on one side in particular, is a contributing factor. Cyclists, who spend hours in a flexed hip position, are especially prone due to reciprocal inhibition, where tight hip flexors suppress glute activity. This can lead to quad-dominance, less efficient pedaling, suboptimal FTPs and injuries like piriformis syndrome, low back pain or knee pain. To ultimately fix these presenting issues, all the contributing factors need to be tested and addressed, including gluteal activation.

Why Gluteal Amnesia Matters

When your glutes don’t activate properly, the effects are far-reaching. The research points to several risks:

• Lower Back Pain: Cooper et al. (2016) show that inhibited glutes force the lumbar spine to compensate, increasing strain and discomfort.

• Knee and Hip Injuries: Freeman et al. (2013) note that poor glute activation alters hip mechanics, contributing to knee valgus (knees caving inward) and overuse injuries.

• Reduced Performance: For cyclists, weak glute engagement means less power and efficiency, limiting speed and endurance. For runners, your glutes are a major player in your posterior chain that are responsible for propelling you forward at speed.

Addressing gluteal amnesia requires more than generic exercises—it calls for a tailored, research-backed approach led by physiotherapists who understand neuromuscular rehabilitation.

Why Skilled Physiotherapists Make the Difference

Gluteal inactivation is a complex issue, and effective treatment depends on the knowledge and skill of your physiotherapist. At Up N Adam Performance Training and Physiotherapy, our team is well-versed in tackling this condition. Here’s why working with skilled physiotherapists is crucial:

• Accurate Diagnosis: Our physiotherapists use detailed assessments to confirm glute inhibition and identify compensatory patterns.

• Research-Backed Rehabilitation: Freeman et al. (2013) and Cooper et al. (2016) emphasise targeted exercises to restore glute activation. We create personalised programs, starting with low-load drills to reawaken neural pathways, then progress to functional movements like squats or lunges. For cyclists, we incorporate bike-specific exercises to boost glute engagement during rides.

• Hands-On Therapy: Tight hip flexors and limited hip mobility often worsen gluteal inactivation. Our physiotherapists use techniques like soft tissue release, myofascial trigger point therapy, dry needling and joint mobilisations to address these barriers, helping your glutes fire more effectively.

• Comprehensive Movement Training: Beyond exercises, we teach you how to move better in daily life and sport. This includes refining squat mechanics, optimising cycling posture, video analysing run technique and adding movement breaks to counter prolonged sitting.

• Prevention and Performance Boost: Our aim is to resolve gluteal inactivation, prevent its return, and enhance your performance. For runners & cyclists, strong glutes mean more power and fewer injuries. We provide warm-up routines and mobility drills to keep your glutes active long-term. Adam Clarke also provides group classes, such as Athletic Strength & Group Personal Training that specifically address gluteal activation & strengthening.

Online workouts or generic plans can’t match the precision of a skilled physiotherapist. Misdiagnosing the issue or rushing exercise progression can aggravate imbalances, making professional guidance essential.

Take Charge of Your Glutes Today

Gluteal inactivation can hold back desk workers, runners and cyclists, but research by Freeman et al. (2013) and Cooper et al. (2016) shows that targeted rehabilitation can restore glute function, reduce pain, and boost performance. Success depends on working with Physiotherapists & Performance Trainers who have the skills to address this condition effectively. At Up N Adam Performance Training and Physiotherapy, we’re committed to helping you unleash your glutes’ potential with personalised, evidence-based care.

Don’t let gluteal inactivation slow you down. Book a consultation with our skilled team today, and let’s get your glutes firing strong!

Up N Adam Performance Training and Physiotherapy – Your Partner in Movement Excellence

References:

• Freeman S, Mascia A, McGill SM. (2013). Arthrogenic neuromuscular inhibition: a foundational investigation of existence in the hip joint. Clinical Biomechanics, 28:171-77. DOI: 10.1016/j.clinbiomech.2012.11.014.

• Cooper NA, Scavo KM, Strickland KJ, et al. (2016). Prevalence of gluteus medius weakness in people with chronic low back pain compared to healthy controls. European Spine Journal, 25:1258-65. DOI: 10.1007/s00586-015-4027-6.

This is APA Sports Physiotherapist, Darren Glendenning, signing off for now!

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com

Bookings also available on our website for:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fueling

• VO2 Max testing - to discover more effective ways to train efficiently

• Strength & Conditioning Programs - contact us via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage - to relieve accumulative muscle tension & keep you training well.