What to do when your glutes are tender and painful

What to do when your glutes are tender and painful


Okay, well today I wanted to talk about how you handle your activities if you’ve overdone it a bit and one of your muscles is really tight and sore. And I can talk about this because that’s exactly where I am right now. I did this activity about five or six days ago, and I pushed it a little too far, went up the performance pyramid a little further than I should’ve, and I overused one of the muscles in my butt. And so right now I feel a lot of tenderness in the muscle. When I touch it, it feels stiff. And particularly if I stand, and when I go to take a step — because I’m putting a stretch on the muscle and the tissue here — I feel some discomfort. But interestingly, when I go to play tennis, when I’m bent like so, I don’t put the same stretch on the muscle and I don’t have pain. So what I’ve been doing is I have been using my stick. And before I go on the court, I roll the fascia — and you can do this with your foam roller as well — over the muscle itself. And what I found is that I’m really tender in my tensor fasciae latae and between my hamstring. So I roll at the site that’s distant from the muscle that’s hurting. So here it doesn’t hurt when I move, but when I touch it it’s tender. I roll this and it actually relieves the pressure on my glute. So now, when I go to stretch, I don’t feel any pain there. Whereas, when I did that before I rolled, I felt discomfort here. So by rolling the tissue down here, I’ve taken the pressure off of the muscle and it feels better. And then it’s important to make sure that the butt muscle is firing properly so we would do glute activation. And just standing, squeezing the legs together, and firing my butt muscles. And I’m touching them because that helps them to wake up. So I’m gonna get ready to go out on the tennis court. I will do this. I feel good. I can move around. And intermittently while I’m playing, when I go to get a drink of water, I’m gonna use my stick and I’m gonna rub that tissue along the side of my leg. Because when I’m out there running around, i’m creating the imbalance potentially again. And this is a way that I think is important to allow you to keep active, but not push yourself to the point where you make the injury worse. If I wasn’t to release the tissue here, and I was to go run around, I may continue to pull on the muscle in a way that isn’t good. So you have to listen and I have to listen to my body, and determine when I need to rest and when I can balance enough and activate my muscles appropriately so that I can keep going. But for sure I’m not going to go and push myself too high on the performance pyramid into the power and speed workout. I’ll just stick to more endurance and strengthening for today.

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