Dormant Butt Syndrome Might Be Causing Hip and Knee Discomfort

This personal trainer has a clear motto: Get off your ass! Doug Sklar, owner of PhilanthroFit, stopped by The Post to share his routine for exercising at work. His unique regime includes doing deadlifts with reams of paper at your desk.

If you’re one of millions of Americans who suffers from knee, hip or back pain, your problem may actually be with your rear end,

Experts say “Dormant Butt Syndrome” affects millions, caused by weak glute muscles.
(COLUMBUS, Ohio) – If you’re one of the millions of Americans who suffers from hip, knee or back pain, experts say your butt may be to blame..
“The entire body works as a linked system, and a lot of times when people come in with knee or hip injuries, it’s actually because their butt is not strong enough,” said Chris Kolba, a physical therapist at The Ohio State University Wexner Medical Center. “The rear end should act as support for the entire body and as a shock absorber for stress during exercise, but if it’s too weak, other parts of the body take up the slack and it often causes injury.”.
Kolba has coined the term “Dormant Butt Syndrome” related to such injuries, which can lead to everything from tight hip flexors to chronic pain in the lower back and even injuries to the meniscus, which often result in knee surgery. But it’s not just caused by those who exercise improperly..
“It’s actually caused quite often by inactivity and the way we sleep,” said Kolba. “Sitting for extended periods throughout the day weakens the glute muscles and puts strain on other parts of our core, as does sleeping in the fetal position.”.
Kolba says stretching, making a point to stand and walk as often as possible throughout the day and adding exercises to strengthen glute muscles can help you avoid pain and injury in other parts of the middle to lower body..
Learn more about this research: https://wexnermedical.osu.edu/blog/your-dormant-butt-might-be-to-blame-for-knee-hip-or-back-pain

What causes a saggy butt?
Aesthetics is a major concern for people and the persons aesthetics are also utilized in an attempt for diagnosis of poor muscle usage saggy butt = poor usage of glutes. Due to these, it is valuable to consider what causes a saggy butt..
Genetics.
Genetics are hard to challenge, some people will inherently have great gluteal development without having to work for it, whereas some people will have less development regardless of their efforts. With that said, it is safe to say that everyone (without a predisposing nerve condition) has the ability to make a significant impact on the gluteal development with consistent training devoted to it..
Exercise Selection.
When we look at what many people do for gluteal work, this is an area where many mistakes are made..
Exercise Set Up.
A few examples:
-Back squats with a more externally rotated foot placement show higher gluteal activity. If you are using a back squat to work the glutes, you should be having a more externally rotated foot stance..
-Full squats show better growth than partial squats for gluteal development. Whether you are performing goblet squats, back squats, front squats, etc., if you are trying to grow your glutes, you should be performing as much range as you can control..
-Hip Thrusts have been demonstrated to have a higher activation of the glutes when the feet are slightly wider and the person is actively attempting to rotate their feet outward (attempting, not actually) and ensures to have a posterior pelvic tilt..
-Glute Bridges should be performed with 90* or greater knee flexion. A higher amount of knee flexion tends to emphasize gluteal contraction through minimizing hamstring contraction..
Exercise Parameters (these main factors are often not considered when looking at gluteal growth).
“Compound” vs “Isolation”.
Compound movements of things like squats, deadlifts, and hip thrusts are likely more beneficial than isolation type movements like seated hip abductions, clamshells, etc. However, it is likely beneficial to have a mixture of both for maximal growth, with an emphasis on compound movements..
Effort.
In general, we see a strong trend that training closer to failure leads to higher amounts of muscular hypertrophy. We see that there is a “sweet spot” for most people where training at around 2-3 reps for proximity to failure (where the person would only be able to perform 2-3 more reps if it was absolutely necessary) leads to a sufficient level of effort for hypertrophy, but does not take away from the ability to keep repeating efforts for multiple sets. In contrast, lower effort tends to not provide as much benefit for hypertrophy, and higher effort tends to make repeatability difficult..
Volume.
This builds off the prior point and volume and effort are a balance too high of volume requires less effort, and too high of effort restricts volume. For most people a range of sets between 3 and 9 for the glutes provides more than enough stimulus in one session..
Frequency.
If you struggle with active control/perception, having a greater frequency of lower effort but highly contracting movements may provide high benefit. This treats the goal like a skill and we work on it as such..
Summary.
Gluteal amnesia has gained a great deal of attention across the last decade, however it is not a true pathological diagnosis. For most people (anyone outside of a few instances), their glutes are able to contract and blaming an inability to contract as a cause of aesthetics, performance or pain is unlikely to be of benefit or accurate. In contrast, whether the person has an issue with aesthetics, performance, or pain, there is likely a range of possibilities as to why anatomical structure, individual preference, historical volume, exercise technique, exercise consistency, etc..
In general, if we help individuals take time to adjust their movements to meet their unique anatomical structure, have them be consistent with performance of gluteal training, all people should be able to improve their ability to feel their gluteals contract and/or have greater development of the gluteals to their needs..
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

http://www.johngibbonsbodymaster.co.uk.
John Gibbons is a registered Osteopath, Lecturer and Multi-published Author and in this video he will be teaching pathologies of the Hip joint and how they cause pain to the lower back, disc, groin, buttocks like piriformis syndrome and knee..
He discusses an acetabular labral tear and also a femoroacetabular impingement called an FAI these are cam and pincer type of impingement. He also mentions perthes disease and osteoarthritis of the hip joint..
Hip pain can be caused by a multitude of issues like a Gilmores groin or a sportsman hernia, bursitis, SUFE slipped upper femoral epiphysis, dysplasia, stress fractures, pubic-symphysis dysfunction. Sensory nerve distribution from iliohypogastric, ilioinguinal and genito-femoral..
In another video John will teach you if the facet joint is stuck in an open position called an FRS (flexion, rotation and side bending) or fixed closed in an ERS (extension, rotation and side bending)..
John also shows you in his other videos to assess the nerve root level of the adductors (obturator nerve through L3 reflex), patella tendon (femoral nerve through L4 reflex), semitendinosus (tibial / sciatic nerve of L5 reflex) and Achilles / plantar (tibial nerve of sciatic through S1 reflex) and a normal response is classified as 2++. Any reduced hypo-reflex (1+) or increased hyper-reflex (3+++) with Clonus and Babinski positive as might indicate some form of upper motor neurone lesion like Multiple sclerosis, stroke, spinal cord tumour or brain injury. Any altered reflex will need further investigation as a possibility of disc or neural pathology. These techniques and more is taught on the Neurological Master-Class at the University of Oxford..
In terms of his courses he offers, you can attend one at a time if you prefer or book all ten and receive a discount. Once you have completed all the courses you will be able to call yourself a Bodymaster Method ® Practitioner and be registered on his website with the letters ‘BmP’ after your name..
John is the Author of the highly successful book and Amazon No 1 best seller called ‘Muscle Energy Techniques, a practical guide for physical therapists’. John has also written many more books and these include:
1. A Practical Guide to Kinesiology Taping and comes with a complimentary DVD..
2. The Vital Glutes, connecting the gait cycle to pain and dysfunction.
3. Functional Anatomy of the Pelvis, SI joint & lumbar spine.
4. The Vital Shoulder Complex.
5. 2nd Edition of Kinesiology Taping.
6. The Vital Nerves (released Oct 2020).
All his books are available to buy now through his website http://www.johngibbonsbodymaster.co.uk… or from Amazon http://www.amazon.co.uk.
John now offers Advanced Training in all aspects of Sports Medicine to already qualified therapists (athletic trainers, sports massage therapists, osteopaths, chiropractors, physiotherapists, physical therapists, personal trainers, pilates teaches etc) in manual therapy to ‘Diploma’ Level. You need to have attended all of his ten individual Therapy Courses before the diploma is awarded. His venue is based at the idyllic venue of Oxford University, home of the first four-minute mile by Roger Bannister..
Courses available and all the dates are online https://www.johngibbonsbodymaster.co.uk:
1. Spinal Manipulation & Mobilisation.
2. Advanced Spinal Manipulation.
3. Kinesiology Taping.
4. Muscle Energy Techniques.
5. The Vital Shoulder Complex.
6. The Vital Cervical spine.
7. The Vital hip & groin.
8. The Vital Knee.
9. Advanced Soft Tissue techniques.
10. The Vital Neurological system.
11. Pelvis, SIJ & Lumbar spine.
12. The Vital Glutes & Psoas.
13. Acupuncture & Dry needling.
The Bodymaster Method ® Diploma is now recognised as a training provider and accredited with the STO Sports Therapy Organisation.

Dead butt syndrome, or gluteal amnesia, may sound funny, but, it’s a real thing. It can happen to people who sit a lot, but also to athletes and weekend warriors. Dead butt syndrome can lead to back pain, hip pain, knee pain, and even ankle pain. Here are more butt exercises: https://youtu.be/RVTEoJECAAQ?list=PLPS8D21t0eO_aKBiXrRDEvPM3hRzXUJQd.
Related Video:
Butt Exercises (Gluteus Maximus):
https://youtu.be/RVTEoJECAAQ?list=PLPS8D21t0eO_aKBiXrRDEvPM3hRzXUJQd.
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Dead Butt Syndrome, aka Gluteal Amnesia:
https://www.youtube.com/watch?v=JjUqDs50wpg.
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These are the top 5 exercises for the gluteus medius based on EMG activation. Be aware that not only EMG activation should guide you in the selection of an exercise!
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