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Having strong glutes is key to enjoying a pleasant running experience. Strong gluteal muscles play a very important role during running.The gluteal muscles consist of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. They connect your pelvic bones and femur, providing excellent stability and strength when you run.

The gluteus maximus is the largest muscle group in your body. It works in coordination with your core muscles, glutes, and calf muscles to keep your body in a straight line while running, reducing the risk of injury.Maintaining the strength and flexibility of all these muscles will make you a very happy runner.

However, some runners may still experience gluteal muscle strains due to insufficient warm-up or overexertion. Today, I'll explain how to recover when you encounter a gluteal muscle strain~

Feeling pain in your glutes? Where is the injury?

If you have a gluteal muscle strain, you will feel a sharp pain or a pulling sensation in your glutes while running. If the strain is severe, you will feel significant pain during or after running, and even when climbing stairs or sitting down.

If the pain occurs at the front of the glutes or the hip joint during running, it signals a stress fracture or hip flexor strain. If the pain is lower, at the junction of the gluteus maximus and hamstrings, it indicates a proximal hamstring strain.

Pain concentrated in the upper glutes may indicate a gluteus maximus strain, piriformis syndrome, or sciatica. If there is discomfort in the gluteus maximus without radiating pain, it is likely a gluteus maximus strain.

How to recover from a gluteal muscle strain?

For the first two days after the strain, apply ice to the painful area 4-6 times a day for 15 minutes each time.For a mild gluteal strain, you can continue strength training, but avoid any movements involving jumping or lunges. Also, avoid climbing stairs if possible. You can try taking anti-inflammatory medication to reduce pain and inflammation.

1. Glute Bridge Exercise

Lie on your back on the floor with your knees bent and feet flat on the floor. Place your arms straight down at your sides with palms facing up. Lift your hips until your knees, hips, and shoulders form a straight line. You should feel your glutes contract. Hold for a few seconds, then lower your body until almost touching the floor. Do 3 sets of 15 reps.

2. Supine Glute Stretch

Lie on your back on the floor and lift both legs, bending your knees so that your calves are parallel to the floor. Cross your left leg over your right leg so that your left ankle is on your right thigh. Wrap your hands around your left knee and pull it towards your chest until you feel a slight stretch in your glutes. Hold for 30 seconds, then repeat on the other side. Repeat at least twice for each leg.

3. Rolling the Glutes

Sit on a foam roller with your knees bent and feet flat on the floor. Cross your right leg over your left thigh. Place your hands on the floor for support and roll your glutes back and forth from the hamstrings to the lower back for 30 seconds. Then switch legs and repeat.

4. Hip Flexor Stretch

This exercise is part of yoga. Start by standing, then slowly lower yourself, extending your left leg behind you with your left knee on the floor. Your right leg should be bent at a 90-degree angle in front of you with your right foot flat on the floor. As you raise your arms straight up, push your hips forward and then pull back, slightly arching your back. Hold for 30 seconds, then switch legs.

5. Pigeon Stretch

Face the floor with your hands and knees on the floor. Bring your left leg forward, crossing your shin in front of your chest, and extend your right leg back. Support your upper body with your hands or elbows if possible. You will feel a stretch in your glutes and hips. Hold for 10-15 seconds, then switch sides and do 3 sets.

6. Piriformis Stretch

Lie on your back with your knees bent and feet flat on the floor. Lift your right leg and cross it over your left leg, placing your ankle on your thigh. Hold this position and pull your left leg towards your chest. Hold for 20-30 seconds and repeat at least twice, then switch legs.

7. Chair Squats

Stand in front of a chair and perform a squat to sit on the chair, then stand back up and repeat. Do 6 sets of 15 reps. Also, do single-leg squats to sit on the chair, repeating for 6 sets of 15 reps.

Summary

For every runner, keeping the gluteal muscles strong is very important, as weakness in one or more of these muscles can easily lead to gluteus maximus injuries. This can further affect your running training and performance.

Runners can choose to do strength training 1-2 times a week. Perform exercises like plyometric squats, planks, burpees, and dumbbell split squats. Enhance the strength of your hamstrings and gluteus maximus by incorporating interval runs and hill runs into your running routine. These training methods can improve your running performance.

*The above content is mainly sourced from: 'Prevention and Recovery of Running Injuries,' published by People's Posts and Telecommunications Publishing House and authorized for release. Unauthorized reproduction is prohibited.