Dead butt syndrome is a funny-sounding name that’s also known as glute amnesia. It’s more common in runners, and it’s one of those hidden or lingering problems that can hinder performance. If you’re trying to excel on the track, beat your fastest marathon time, or accomplish another running goal, it’s worth knowing about dead butt syndrome, if you have it, and how to avoid it.
What is dead butt syndrome?
Glute amnesia or dead butt syndrome is a condition involving weakened gluteal muscles that are ‘switched off’ and aren’t firing as efficiently as they should be. In other words, dead butt syndrome happens when the gluteal muscles in your butt, particularly the gluteus medius and maximus, aren’t activating properly.
You might feel pain, soreness, and weakness in your glutes, but you might also feel some discomfort in other areas that compensate for weak glutes, such as your hamstrings, hips, and lower back.
If you have frequent lower back pain that doesn’t get better after a few weeks, it’s best to consult your doctor or physical therapist to find out if weak glutes are playing a role.
What causes dead butt syndrome?
The condition typically happens or worsens due to long hours of sitting, injuries, and poor running technique. Of course, runners aren’t considered sedentary people, but if you spend a lot of time sitting on your glutes when you aren’t running and if you aren’t strengthening those muscles with a solid strength training routine, you could end up with dead butt syndrome.
Long hours sitting on these large, important muscles could be holding you back from achieving your optimal athletic and running performance.
Why dead butt syndrome is holding you back on the track
Your glute muscles help stabilize your pelvis, maintain your balance, and more, so it’s important to strengthen them with strength training and targeted exercises. When your other muscles are compensating for those weak glutes, it hampers your running abilities and heightens your risk of injuries.
Weak glutes can:
- Reduce your running efficiency as your body shifts much of the work to your hamstrings, hip flexors, lower back, and other muscles.
- Increase your risk of injury.
- Negatively impact your running form and stride, leading to muscular imbalances that can hold you back from achieving your full potential.
Glute-strengthening moves
Try to limit the amount of time you spend sitting down, and if you are sitting for a while, try standing up, stretching, and walking around more. It’s best to incorporate effective glute-building exercises into your workout routine, such as:
- Glute bridges
- Clamshells
- Donkey kicks
- Single-leg squats
- Side planks
- Single-leg Romanian deadlifts
- Lunges
- Bulgarian split squat
- Wall sit
You can also try sprinting to activate fast-twitch muscle fibers and cross-training activities like yoga and Pilates to strengthen glutes and hips and boost flexibility. Always warm up before you get started and work on maintaining optimal hydration and nutrition.
