The trail is steep and winding through the woods. I ascend the first hill out of breath, pouring sweat, miles deep into a phenomenal run. As I start heading down slope pain shoots from my hips down my legs, so I shorten my stride, slowing down, trying to run through it. When I reach the bottom, I stretch briefly, hop in my truck to head home and discover shortly thereafter that standing up is a challenge. I am stiff, sore and in a lot of pain.

Whether you are running trails, climbing hills, cycling through rocky creek beds, or strapped in a pack for days on end, the outcome can be similar: pain in the butt. More precisely, the gluteus medius, the smaller neighbor to the more familiar gluteus maximus. These large muscles in the buttocks contribute greatly to forward and upward propulsion, in addition to sideways motion. Called into action in supporting the body on one limb, abducting the thigh when the limb is extended and steadying the pelvis, preventing it from rotating downward when the opposing side is lifted, the demands on this muscle are high. So high, in fact, that gluteus medius weakness is recognized as a likely culprit in many overuse injuries. Neglected in the quadriceps-dominated activities of running and cycling, which primarily involve forward movement in a straight line, even knee pain can result when glute muscles are not working at peak function.

Once your everyday, active, lifestyle causes sore, tight hips or when snapping off your pack’s hip belt at the end of the day brings tears to your eyes, its time to pay attention to your all important, oft neglected, butt. If vanity hasn’t pushed you to work for a firmer, tighter behind, pain and immobility are phenomenal motivators.

Kathryn is a Missoula-based writer, editor and recovering field biology underling-- i.e., she did all the dirty work in the worst conditions. Call her a tree-hugger and she'll kick you in the shins. When she is not writing, she's out on the trails running her dogs. Good luck trying to keep up with her.
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