A gluteal strain is a stretch or tear of a muscle in your buttocks called the gluteal muscle.
This type of injury is often called a pulled muscle.
WHAT IS THE CAUSE?
A gluteal strain most often happens when you are running or jumping. It’s a common injury for hurdlers and dancers.
WHAT ARE THE SYMPTOMS?
A gluteal strain causes pain in the buttocks. You may have pain when you walk up or down stairs and pain when you sit. You may have pain when you move your leg backward.
HOW IS IT DIAGNOSED?
Your healthcare provider will ask about your symptoms, activities, and medical history and examine you.
HOW IS IT TREATED?
You will need to change or stop doing the activities that cause pain until your muscle or tendon has healed. For example, you may need to swim instead of run.
Your healthcare provider may recommend stretching and strengthening exercises to help you heal.
A mild strain may heal within a few weeks. A more severe strain may take 6 weeks or longer to heal.
HOW CAN I TAKE CARE OF MYSELF?
To help relieve swelling and pain:
Put an ice pack, gel pack, or package of frozen vegetables wrapped in a cloth on the sore area every 3 to 4 hours for up to 20 minutes at a time.
Do ice massage. To do this, freeze water in a Styrofoam cup, then peel the top of the cup away to expose the ice. Hold the bottom of the cup and rub the ice over the painful area for 5 to 10 minutes. Do this several times a day while you have pain.
Take nonprescription pain medicine, such as acetaminophen, ibuprofen, or naproxen. Read the label and take as directed. Nonsteroidal anti-inflammatory medicines (NSAIDs), such as ibuprofen or naproxen, may cause stomach bleeding and other problems. These risks increase with age. Unless recommended by your healthcare provider, do not take an NSAID for more than 10 days.
After you recover from your injury, moist heat may help relax your muscles and make it easier to use them. Put moist heat on the sore area for 10 to 15 minutes before you do warm-up and stretching exercises. Moist heat includes heat patches or moist heating pads that you can buy at most drugstores, a wet washcloth or towel that has been heated in a microwave or the dryer, or a hot shower. Don’t use heat if you have swelling.
Follow your healthcare provider's instructions, including any exercises recommended by your provider. Ask your provider:
How long it will take to recover
What activities you should avoid and when you can return to your normal activities
How to take care of yourself at home
What symptoms or problems you should watch for and what to do if you have them
Make sure you know when you should come back for a checkup.
HOW CAN I HELP PREVENT A GLUTEAL STRAIN?
Warm-up exercises and stretching before activities can help prevent injuries.
EXERCISES
You may do the first 3 exercises right away.
Single knee to chest stretch: Lie on your back with your legs straight out in front of you. Bring one knee up to your chest and grasp the back of your thigh. Pull your knee toward your chest, stretching your buttock muscle. Hold this position for 15 to 30 seconds and then return to the starting position. Repeat 3 times on each side.
Gluteal stretch: Lie on your back with both knees bent. Rest the ankle on your injured side over the knee of your other leg. Grasp the thigh of the leg on the uninjured side and pull toward your chest. You will feel a stretch along the buttocks on the injured side and possibly along the outside of your hip. Hold the stretch for 15 to 30 seconds. Repeat 3 times.
Gluteal Sets: Lie on your stomach with your legs straight out behind you. Squeeze your buttock muscles together and hold for 5 seconds. Relax. Do 2 sets of 15.
You can do the rest of the exercises to strengthen your gluteal muscles when the sharp pain goes away and you have just a dull ache when you do the gluteal sets.
Prone hip extension with bent leg: Lie on your stomach with a pillow under your hips. Bend the knee on your injured side. Draw your belly button in towards your spine and tighten your abdominal muscles. Lift your bent leg off the floor about 6 inches (15 centimeters). Keep your other leg straight. Hold for 5 seconds. Then lower your leg and relax. Do 2 sets of 15.
Resisted hip extension: Stand facing a door with elastic tubing tied around the ankle of your injured side. Knot the other end of the tubing and shut the knot in the door near the floor. Draw your abdomen in towards your spine and tighten your abdominal muscles. Pull the leg with the tubing straight back, keeping your leg straight. Make sure you do not lean forward. Return to the starting position. Do 2 sets of 15.
Resisted hip abduction: Stand sideways near a door with your injured side further from the door. Tie elastic tubing around the ankle on your injured side. Knot the other end of the tubing and close the knot in the door near the floor. Pull the tubing out to the side, keeping your leg straight. Return to the starting position. Do 2 sets of 15. For more resistance, move farther away from the door.
After these exercises get easy, strengthen your buttock muscles by doing lunges.
Lunge: Stand and take a large step forward with your injured leg. Keep your trunk upright. Dip your other knee down toward the floor, bending your back leg. Then step back to the starting position. Do 2 sets of 15.
Developed by RelayHealth.
Published by RelayHealth.
Copyright ©2014 McKesson Corporation and/or one of its subsidiaries. All rights reserved.
Copyright google images
This type of injury is often called a pulled muscle.
WHAT IS THE CAUSE?
A gluteal strain most often happens when you are running or jumping. It’s a common injury for hurdlers and dancers.
WHAT ARE THE SYMPTOMS?
A gluteal strain causes pain in the buttocks. You may have pain when you walk up or down stairs and pain when you sit. You may have pain when you move your leg backward.
HOW IS IT DIAGNOSED?
Your healthcare provider will ask about your symptoms, activities, and medical history and examine you.
HOW IS IT TREATED?
You will need to change or stop doing the activities that cause pain until your muscle or tendon has healed. For example, you may need to swim instead of run.
Your healthcare provider may recommend stretching and strengthening exercises to help you heal.
A mild strain may heal within a few weeks. A more severe strain may take 6 weeks or longer to heal.
HOW CAN I TAKE CARE OF MYSELF?
To help relieve swelling and pain:
Put an ice pack, gel pack, or package of frozen vegetables wrapped in a cloth on the sore area every 3 to 4 hours for up to 20 minutes at a time.
Do ice massage. To do this, freeze water in a Styrofoam cup, then peel the top of the cup away to expose the ice. Hold the bottom of the cup and rub the ice over the painful area for 5 to 10 minutes. Do this several times a day while you have pain.
Take nonprescription pain medicine, such as acetaminophen, ibuprofen, or naproxen. Read the label and take as directed. Nonsteroidal anti-inflammatory medicines (NSAIDs), such as ibuprofen or naproxen, may cause stomach bleeding and other problems. These risks increase with age. Unless recommended by your healthcare provider, do not take an NSAID for more than 10 days.
After you recover from your injury, moist heat may help relax your muscles and make it easier to use them. Put moist heat on the sore area for 10 to 15 minutes before you do warm-up and stretching exercises. Moist heat includes heat patches or moist heating pads that you can buy at most drugstores, a wet washcloth or towel that has been heated in a microwave or the dryer, or a hot shower. Don’t use heat if you have swelling.
Follow your healthcare provider's instructions, including any exercises recommended by your provider. Ask your provider:
How long it will take to recover
What activities you should avoid and when you can return to your normal activities
How to take care of yourself at home
What symptoms or problems you should watch for and what to do if you have them
Make sure you know when you should come back for a checkup.
HOW CAN I HELP PREVENT A GLUTEAL STRAIN?
Warm-up exercises and stretching before activities can help prevent injuries.
EXERCISES
You may do the first 3 exercises right away.
Single knee to chest stretch: Lie on your back with your legs straight out in front of you. Bring one knee up to your chest and grasp the back of your thigh. Pull your knee toward your chest, stretching your buttock muscle. Hold this position for 15 to 30 seconds and then return to the starting position. Repeat 3 times on each side.
Gluteal stretch: Lie on your back with both knees bent. Rest the ankle on your injured side over the knee of your other leg. Grasp the thigh of the leg on the uninjured side and pull toward your chest. You will feel a stretch along the buttocks on the injured side and possibly along the outside of your hip. Hold the stretch for 15 to 30 seconds. Repeat 3 times.
Gluteal Sets: Lie on your stomach with your legs straight out behind you. Squeeze your buttock muscles together and hold for 5 seconds. Relax. Do 2 sets of 15.
You can do the rest of the exercises to strengthen your gluteal muscles when the sharp pain goes away and you have just a dull ache when you do the gluteal sets.
Prone hip extension with bent leg: Lie on your stomach with a pillow under your hips. Bend the knee on your injured side. Draw your belly button in towards your spine and tighten your abdominal muscles. Lift your bent leg off the floor about 6 inches (15 centimeters). Keep your other leg straight. Hold for 5 seconds. Then lower your leg and relax. Do 2 sets of 15.
Resisted hip extension: Stand facing a door with elastic tubing tied around the ankle of your injured side. Knot the other end of the tubing and shut the knot in the door near the floor. Draw your abdomen in towards your spine and tighten your abdominal muscles. Pull the leg with the tubing straight back, keeping your leg straight. Make sure you do not lean forward. Return to the starting position. Do 2 sets of 15.
Resisted hip abduction: Stand sideways near a door with your injured side further from the door. Tie elastic tubing around the ankle on your injured side. Knot the other end of the tubing and close the knot in the door near the floor. Pull the tubing out to the side, keeping your leg straight. Return to the starting position. Do 2 sets of 15. For more resistance, move farther away from the door.
After these exercises get easy, strengthen your buttock muscles by doing lunges.
Lunge: Stand and take a large step forward with your injured leg. Keep your trunk upright. Dip your other knee down toward the floor, bending your back leg. Then step back to the starting position. Do 2 sets of 15.
Developed by RelayHealth.
Published by RelayHealth.
Copyright ©2014 McKesson Corporation and/or one of its subsidiaries. All rights reserved.
Copyright google images
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