Runner's Glutes: What They Are, Why They Happen, and How Physio & Sports Massage Can Help

If you're a runner struggling with recurring hip, knee, hamstring or lower back pain, weak glutes could be part of the problem.

"Runner's glutes" is a term often used to describe gluteal muscles that aren't activating or functioning as effectively as they should during running. At Kinetic Sports, it's something we see regularly in runners of all abilities, from beginners training for their first 5K to experienced marathon runners.

The good news is that with the right treatment and rehabilitation, glute function can be restored, helping you run more efficiently and reducing your risk of injury.

What are runner's glutes?

The gluteal muscles – particularly the gluteus maximus and gluteus medius – play a vital role in running.

They help to:

• Generate power during each stride

• Stabilise the pelvis

• Control hip movement

• Absorb force when your foot hits the ground

• Support proper knee alignment

  
  

When these muscles become weak, underactive, or fail to activate at the right time, other muscles and joints are forced to compensate.

This is what many people refer to as "runner's glutes."

Signs and symptoms of runner's glutes

Runner's glutes don't always cause pain directly in the glutes themselves.

Common symptoms include:

• Tight hamstrings despite regular stretching

• Hip pain during or after running

• Recurring knee pain

• Lower back discomfort

• A feeling that one leg is doing more work than the other

• Reduced running performance

• Glutes that feel difficult to engage during strength exercises

  
  

Many runners are surprised to learn that their persistent hamstring tightness or knee pain may actually be linked to poor glute function.

Why do runner's glutes happen?

There are several reasons why glute muscles can become underactive.

Too much sitting

Many runners spend large portions of the day sitting at work.

Long periods in a seated position can reduce glute activation and contribute to weakness over time.

Running without strength training

Running is excellent for cardiovascular fitness but doesn't always develop the strength needed to support efficient movement.

Without dedicated strength work, the glutes can struggle to cope with increasing training loads.

Previous injuries

Past injuries involving the ankle, knee, hip or lower back can alter movement patterns and reduce glute activation.

Even after pain has settled, compensation patterns may remain.

Poor movement mechanics

Weak core control, reduced hip mobility and poor running mechanics can all affect how effectively the glutes work.

Increasing mileage too quickly

As training volume increases, weaknesses that previously went unnoticed can become more apparent.

How physiotherapy helps runner's glutes

At Kinetic Sports, physiotherapy focuses on identifying why the glutes aren't functioning properly and creating a plan to address the root cause.

This may include:

• Glute activation exercises

• Progressive strengthening programmes

• Hip mobility work

• Running gait assessment

• Core stability training

• Return-to-running guidance

  
  

The aim is not simply to strengthen the glutes, but to ensure they activate correctly during running and everyday movement.

How sports massage can help

Sports massage can be a valuable part of treatment for runners experiencing glute dysfunction.

Although massage alone won't strengthen weak muscles, it can help address many of the factors contributing to the problem.

Treatment may focus on:

• Tight hip flexors

• Overworked hamstrings

• Calves

• Tensor fasciae latae (TFL)

• Gluteal muscles

• Lower back muscles

  
  

Sports massage can help by:

• Reducing muscle tension

• Improving flexibility and mobility

• Increasing blood flow to tissues

• Supporting recovery between training sessions

• Improving movement quality

• Reducing compensatory muscle tightness

  
  

Many runners with weak glutes develop excessively tight hamstrings or hip flexors. Addressing these areas can make it easier for the glutes to activate effectively during rehabilitation.

Why maintenance sports massage is important for runners

One of the biggest mistakes runners make is waiting until they're injured before seeking treatment.

Regular maintenance sports massage can help identify potential issues before they develop into injuries.

Benefits include:

• Reduced muscle tightness

• Improved recovery between runs

• Better movement quality

• Earlier identification of problem areas

• Reduced injury risk

• Improved training consistency

  
  

For runners training for races, maintenance treatment can be particularly valuable during periods of higher mileage or increased intensity.

Consistent training is often the biggest factor in running improvement, and staying ahead of potential problems can help keep you on track.

How to prevent runner's glutes

The best treatment is prevention.

To reduce your risk of developing runner's glutes:

Strength train regularly

Aim for at least two strength sessions per week focusing on:

• Glute bridges

• Split squats

• Step-ups

• Deadlifts

• Single-leg exercises

  
  

Break up long periods of sitting

Try to stand up and move regularly throughout the day.

Prioritise recovery

Allow time for recovery between harder training sessions and listen to signs of excessive fatigue.

Address niggles early

Small aches and pains are often easier to treat before they become larger issues.

Consider maintenance sports massage

Regular treatment can help maintain mobility, support recovery and identify developing problems before they affect your running.

How we can help at Kinetic Sports

At Kinetic Sports, we regularly work with runners experiencing glute dysfunction, recurring injuries and performance limitations.

Our combination of physiotherapy, rehabilitation and sports massage helps runners:

• Improve glute activation

• Reduce injury risk

• Recover from recurring niggles

• Improve running efficiency

• Stay consistent with training

  
  

If you're experiencing recurring hamstring tightness, hip pain, knee pain or feel your running isn't progressing as it should, it may be worth assessing whether your glutes are doing their job properly.

Get in touch with our team to book an assessment and take the first step towards stronger, more efficient running.