Gluteus Muscle Strains
Probably the most neglected muscle group, the gluteus muscles are a major contributor to athletic performance
The glutes play a major role in maintaining pelvic alignment and keeping the hips and legs aligned. However, this muscle group is susceptible to injury. It is important to take precautions and follow a good workout routine. If you are experiencing long term pain in the glutes, you should consult a suitably qualified therapist or physician for diagnosis.
About the glutes - the basics
The gluteus muscles are divided into three layers. The superficial gluteal muscles extend from the hip bone to the femur. They are responsible for extending the leg backwards and forwards. In addition, the deeper gluteal muscles work to lateral rotate the femur. During sprinting, the fast-twitch muscle fibres are recruited. The slow-twitch fibres are used in endurance exercises. The best way to build muscle is through a combination of strength and endurance training. This approach should also include stretching.
Gluteal muscle strains occur when a sudden contraction of the muscle occurs. This can occur while lifting weights, doing repetitive jumps, or running. These strains may result in pain or even loss of function. When a muscle is torn, the nerve fibers may tear along with the muscle fibers. In addition, a large deep tear can occur, splitting the fibers along the length of the muscle. This can cause pain while stretching, and it can damage the muscle scar if you try to heal it.
Gluteal muscle strains can occur with over stretching, sudden acceleration while running, or overloading a leg press machine. In addition, the gluteal muscles are prone to injury when standing on one leg or sitting in a chair for long periods of time. The best way to prevent injury is to exercise with proper form and intensity. You should also consult a trained manual or physical therapist for help. They will be able to help determine the cause of your pain and help you choose exercises that will reduce your risk of injury.
The gluteal muscle group is most often torn at the center. The fibers of the gluteus maximus and tensor fasciae latae originate from the iliac crest and anterior superior iliac spine, respectively. The fibers of these muscles enter the iliotibial tract and attach to the lateral condyle of the tibia and anterolateral tubercle of the tibia. They also share a common distal attachment.
Gluteal muscle strains often occur if a person suddenly increases the distance he runs, does repetitive jumps, or lifts an excessive amount of weight. In addition, they can also be caused by a sudden change in direction. This can occur with loaded squats, explosive jumps, and loaded lunges.
Who to see for help?
When you are suffering from gluteal muscle strains that you can't seem to shrug off, or that don't respond to basic stretching, massage, heat, cold and rest, you should seek the assistance of a massage therapist, athletic trainer, or physical therapist. These professionals can help evaluate your condition and help you choose exercises that will reduce your pain and improve your athletic performance. They can also work with you to create a recovery plan.
Working through the strain
A lighter glute workout can usually be done once a week, or a more intense workout can be combined with other workouts. You should also make sure you include stretching and core workouts. The combination of these three exercises will ensure that your glutes are working well and will improve your athletic performance.
Indications of trigger points
Pain on sitting/climbing stairs/ walking (uphill), pain on flexion, buttock pain in cold water/when swimming/after a fall or trip, night pain, restricted hip/thigh flexion, listing gait, cramping in cold, pain in tailbone (coccyx zone), feels like “sitting on a nail” when on hard seat, low back pain, stiff hips.
Causes of trigger points
Sitting on wallet in back pocket, prolonged occupational driving/ sitting (especially when leaning back), sleeping on one side, swimming, trauma (e.g. fall), intramuscular injection, short leg (PSLE), spinal anomaly, sacroiliac joint dysfunction, climbing, certain office chairs/car seats.
Coccydynia. Pelvic inflammatory disease. Lower lumbar discopathy. Sacroiliitis. Bursitis (ischial tuberosity/trochanteric). Mechanical low back pain.
Other gluteal muscles, quadratus lumborum, pubococcygeus, hamstrings (attachment trigger points), abdominals.