What Can I Do About Tight and Sore Gluteal Muscles?
The Gluteus Maximus Muscle is the largest muscle in your body. However, along with the other gluteal muscles (Gluteus Minimus and Medius), is prone to tightness and other issues which can quite literally be a pain in the backside!
By Chiropractor Dr Tomi Leppänen
What are the Gluteal or ‘Bum’ Muscles?
There are three bum muscles - Gluteus maximus, minimus and medius - and they each play a role in the normal function of the hips and legs. Gluteus maximus extends the hip and rotates the thigh outwards, whilst gluteus minimus and medius sit underneath this muscle and work to stabilize the hip during walking, jumping, and other physical activity.
Why Do The Gluteal Muscles Get Tight?
The gluteal muscles are prone to being tight due to overuse and lack of development. This can lead to the development of tender localised taut bands, called trigger points, which interfere with normal function of the muscles.
Prolonged sitting shortens the gluteal muscles which makes them tight and can limit normal hip function, as the primary function of the muscles is to open the hips and push the legs outwards.
Imagine flexing and contracting your bicep muscle 6-10 hours A DAY… EVERY DAY… FOR YEARS. Think of how tight and tender it would be?! This is exactly what is happening to the small bum muscles when we sit comfortably with our knees pointing outwards.
Active people often have tight gluteal muscles too, but for a different reason. Sports which require a lot of leg muscle activation (for example - football, weight training, crossfit, dancing) forces the gluteal muscles to work overtime in order to support the back and knees.
This can cause post exercise muscle soreness which is normal and is a good sign that you’ve been engaging the correct muscles and not damaging your spine or knees.
What can I do to prevent my Gluteal Muscles being tight and sore?
Tightness in the glutes is can be easily managed with Chiropractic treatment, including soft tissue work and spinal joint manipulation, accompanied with some simple lifestyle changes such as stretching.
Tomi’s TOP TIPs
Use and strengthen your bum muscles instead of sitting on and neglecting them. Simple exercises to engage and strengthen your bum muscles include squats, clam exercise, crab walks and lunges.
Try self-myofascial release with a tennis ball/ hard ball. Use the ball to ‘roll out’ tension in your bum.
If your training is more intense make sure to incorporate 1 to 2 week lighter/ recovery periods every 6 weeks. During these weeks, decrease your load, practice your technique, and improve your mobility.
In summary, tight glutes are common but Chiropractic treatment along with some simple lifestyle changes and help ease any pain or discomfort!
Don’t forget - well toned gluteal muscles are not only beneficial for your everyday movement, but they can do wonders for your figure and give you a great confidence boost !