Gluteus Maximus Pain - A Real Pain in the ButtGluteus maximus pain can start from a number of activities or injuries, but the most common are chronic positions your body must maintain...usually for work! The 'glutes' extend the legs primarily as their full time work, but they are forced to do overtime to support and stabilize our core sitting for long periods of time while we type away at the computer, or drive for extended periods. Sometimes
piriformis syndrome
acts like gluteus maximus pain. The piriformis muscle actually lies immediately under the gluteus maximus muscles, in your rump. 
This stretch is a good one to do on your bathroom sink, if you are flexible enough. The key is to get your lower leg perpendicular to your body, and then bring your upright torso low enough to feel the stretch through the glute, and possibly down the side of the leg. You can see how Shawna is bending the supporting leg in the side view, to increase the stretch in the leg on the table. As we have learned, we suggest stretching long enough to have the fibers of the muscles open up, which is a minimum of 45-60 seconds. This allows enough time for the 'sensors' in your muscles to trust that you aren't going to stretch all the way to a tear. It's a protection mechanism for sudden movements, to keep your muscles from tearing...our bodies are very 'smart' that way.
Stretches frequently help with pain in the glutes, which connects to the muscle/tendon running down the side of your leg, the IT Band. The one which is the easiest to explain and do is the 'Figure 4 Stretch'. I lie on my back, put one ankle on the other knee, and pull my leg toward my chest. This stretch should be felt in the side of the leg, and up through the glute, possibly into the low back. Remember to always stretch to comfort...if it hurts, as a rule of thumb, back off. Many times gluteus maximus pain, if low in the cheek, is linked to tight hamstrings as well, so stretching those hammies is a great idea. These products are the items we suggest to our clients to help with the tight rump muscles, hamstrings, and other supporting upper leg muscles. The Miracle Balls and Foam Rollers both do a great job at 'massaging' the areas out. The ice gel pack is a necessity in any household with a lot of activity, for help with inflammation or boo-boos. Keep it in the freezer all the time, so it's ready when you need it. The lumbar cushion helps with keeping a slight curve in your lower back, for when you have to sit for a long time, which will help with pain through those heiny muscles. Right-Click here to download the GTS Massage Stretches for Low Back PDF file. (or just click to view in another window.) |
