Gluteus Maximus Pain and Fascial Release
HTML-код
- Опубликовано: 30 июл 2019
- Order your copy of Dr. Joe's new book, A FITNESS CAROL
www.afitnesscarol.com
Tai Chi Balls: www.ocramedhealth.com
Subscribe to our channel: bit.ly/2Qn6vMr
SRI 3.0 Massage Gun: www.ocramedhealth.com
Support My Channel: / ocramedhealth
Dr. Joe DeMarco, chiropractor and owner of OcraMed Health, demonstrates how to release fascia adhesions in the Gluteus Maximus muscle.
The Gluteus Maximus is a large powerful muscle of the body. If it develops fascial adhesions, it can result in low back pain, hip pain, gluteal pain, IT band pain and knee pain. It can also limit your range of motion which in turn can affect your ability to perform exercises such as a deep squat.
Dr. Joe demonstrates easy at home techniques that you can perform to "release" the gluteus maximus quickly and effectively.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless OcraMed Health, Dr. Joe DeMarco, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. OcraMed Health/Dr. Joe DeMarco makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. 
Хобби
Yeah this is going into the playlist
Awesome!
I’ve been having pain for almost 10 years been to every doctor with no answer I felt relief thank you.
Glad I could help Andrew!
Just watched the video. Will start to engage in relief work now,with your instruction i feel positive my glutes will regain full motion. Thank you
This is working great for me. I’ve had terrible pain for 2 years, pt for one year. 3 Days of these fascial release movements and I’m standing longer, getting out of a chair much easier and much less pain. A huge thank you!
Happy to help Deborah!!
This video saved my back! I have been working on strengthening my glutes in the gym but find myself with this left side glute spasm. Just did this video with a lacrosse ball and felt immediate tension release and relief. Will be doing this daily so I can actually get into deeper squats!
Awesome! Good luck!
This is exactly what I needed. I’ve seen a physiotherapist, said I have really tight left glute causing low back pain and thigh pain. Only to be told it’s nothing to do with my glutes and I’ve injured my back. I’ve tried this method and already it’s making a big difference!
Awesome! Good luck!
Thank you so much for your helpful videos. I have been suffering from pain and stiffness on my right hip and hamstring for almost three years. I have been received many physical treatments But they didn't work at all😭. After following your instructions, I feel far more better now and the stiffness is gradually going away. Really thank you a lot!
You are very welcomed my friend!
Thank you for creating and sharing such an informative video, this was amazing, thank you!!!
Glad it was helpful my friend!
Best explanation of this pain and its root cause. Great video and techniques! Thanks!
Glad it was helpful!
Thank you for explaining, I got it when you used the saran wrap. Great teacher!!!
You are so welcome!
I have pain in my right IT-band, lower back & butt. I have started doing work with a tennisball on my butt & it works great. I will continue this till it's gone. Thanks for great information.
Glad I could help!!
Same as other comments, very very helpful thanks a lot, most of GP don't even know that, and can't fix the problem. I wish i knew that years ago 😕
You are welcome my friend!
Thank you Boston
Anytime!
Amazing!
Thanks!
Thank you so much for this! I’ve been struggling to find the source of tightness and imbalance reducing the turnout in my left hip for a while, and it was starting to feel like playing whack a mole in the dark. 🙄 This has helped tremendously. 🙏
Do you have any suggestions for complimentary exercises to isolate and strengthen the areas that often atrophy with this and/or help stabilize and balance the hips/core so as to prevent this pattern from returning. I’ve found it very difficult to get my lower left glute to fully and reliably activate for instance, while it can be difficult to prevent my lower back from turning on. I apologize for such a specific question, I just figured perhaps this may be a common issue for other folks as well, thus worth asking? 🤷♀️
Thank you again for your time and all the wisdom you so generously share with the world. 🙏 🙇♀️💕
Simply an excellent presentation and explanation of how you can fix IT Band and other issues! Thank you! I have been battling IT Band for years and noticed a tennis ball on my butt would help it out. Even PT folks would not comment on this finding. You go onto to explain its the real issue. Do you continue this routine daily on the trigger points - expectation for them to start to go away in a few months or ? Can't thank you enough!
Performing the soft tissue work every day is OK however if you feel sore skip a day. These type of things can sometimes take weeks or even months to resolve so don't give up! Good luck!
Been trying to find the solution to this problem
Thank you! Jabbing pain and thinking I should pop tramadol
Glad I could help!
I need this in my life
Good luck Maria!
Yep it worked
Glad I could help!
Thank you !
You're welcome my friend!
OcraMed Health i had ITB injury 3years ago due improper squat, and just one rep, I was injured. Firstly present with lateral knee pain, then glutes pain, then back pain. I figured out the problem origin, and did the facial release, the lateral knee pain and back pain was solved, however my glutes reminds sore for almost 2 years. Never thought I didn’t add enough pressure on my glutes max, tried the tips last night, and the soreness is completely gone now. Helped a lot.. have a new understanding on fascia and glutes max
Glad I could help!
I been injuring every week my glutes and back muscles.
Great info thank you ! I am trying to solve a hip pain that surfaces when cycling (masters racer for > 35 years) ...no sure if piriformis or gluteus Maximus. Super sore spot / knot on top section on Gluteus connection with hip/low back bone iliac crest...
Give the techniques some time. We have other fascial release videos on other hip muscles you may want to try also. Good luck!
Omg thank you for this!I have insanly bad lower backpain, glute pain and hip pain🤪Havent been able to lift as normal for months.went to a chiropractor last week,he gave me needlework, and i got way worse. So defently gonna try this!🙏
Let me know if it helps you at all! I think we have the same thing going on - my whole IT band, lateral knee, lower back and hip are majorly inflamed and painful, especially when I sit for a long time or after doing things like squats. Its driving me crazy and I just want to be able to train and strengthen those muscles but it just aggravates the problem. I think its all linked to the glute max!
@@karas6590 yes i will 😊I belive so too,the glute max can cause a lot of pain there. I thought my glute max was strong as f**,but i realize after watching this video that it might in fact be week cause of overtrening and not full extension at the topp of exercises🤪
Good luck to both of you! Keep me posted on your progress!
Simply amazing. I have been suffering for a year from tight glutes.
Glad I could help!
This was fantastic and incredibly helpful, thank you! Question, can you do this exact routine for the glute several times a day? Or should it be done only 1x per day?
I would only do it one time per day Kelly. Good luck!
@@OcraMedHealth Thank you, I ordered the ball you sell last night so looking forward to using it.
Awesome! Let me know what you think.
2 days ago Dry Needling session 3. Sore left hip from big glute release. Therapist on vacation. It even puts pressure on my Erector Spinae which got gives secondary nerve problems in ulnar right shoulder. In theory at least. But there is correlation between the symptoms cause they worsen or lessolen hand in hand. Also the hamstrings have their play. So yeah. Biggest muscle is no over statement.
had this for about 5/6 years and couldnt workout what was causing my back pain, i think its due to leaning over waist-high crates at work and pulling out heavy car parts, anyway started this recently and its slightly better,still hurts a bit when i go running. ill keep it up. Thanks
Do you have flat feet? I never thought I had flat feet until two years ago when I was forced to walk a lot during vacation, but it caused a lot of pain in my glutes and lower back. I have experienced pain also after jogging. I have elevated insoles now for my shoes and they do help! Hope this is helpful!
Hang in there! These things can definitely take some time to get better. Good luck my friend!
Yes this has happened to me after hip replacement and plate on broken pelvis. This is way more harder to recover from than my hip replacement and pelvic break. Not sure if I had a tear or just trauma to area but ever so painful.
Good luck my friend! Heal fast!
19 from Ireland go gym 6 days a week but apart from that I'm always sitting down studying, reading or playing ps finally started cutting at 100kg went to go for a run and got terrible pain in upper glutes after 5mins haven't watched the video but I know its going to work will update after I do it for 5 days
Keep me posted on your progress my friend!
@@OcraMedHealth sorry on the late post I have implemented stretching, foam rolling, and these strengthening exercises and the pain is gone completely
Excellent demo! How often should these be done for optimal results? I have knots in my glute and have had tightness for close to a year. Thanks
Work them every day Gina. However, if you are sore the next day, skip a day. Good luck!
OcraMed Health thank you!
Do you have one for back of neck? Love that ball.
We have fascial release videos on my channel for just about any body parts.
My glutes and surrounding tissues thank you
Glad I could help my friend!
I don't want to put the ball in the wrong place, how do I know where to put it exactly, because I take blood thinner?
Yes I'm having all those pains making me very unstable giving me hip pain lower back pain and right glute down my hamstring... I need to fix this
Good luck!
I’m not sure if this is my problem, I can’t bend over at all or sit down for a longer period but I’m ready to try this.
Good luck my friend!
Hi I've been having similar symptoms for 6 weeks now! Find it painful a lot especially in bed at night mine could beca strain or a tare ! Not sure.
Good luck! Hope you heal quickly.
Should I do this the same day that I have strength trained my glute? I have major throbbing pain and inflammation all down the side of my leg to right below the knee and lower back/hip. Not sure if it should let the workout inflammation go down before doing this or if it would help same day. Thank you!
You never want to do any really intense fascial release work right before you workout. Either do it after your workout or on an off day from the gym. Good luck!
Please tell how to get clear idea of the problem. Is there any specific tests available
The muscle will feel tight and tender and most likely you will be experiencing some decreased range of motion.
I've had insane pain in my glutes and hip for two years now. Siting especially triggers it. I'm going to try this, I've also tried acupuncture and PT. Any ideas what could be causing this and how to get relief?
Could be glutes. Could be piriformis. What have your doctors/therapist said?
@@OcraMedHealth The current thinking is a muscle recruitment issue, and all the other muscles over compensated and got super tight and just haven't released. I've done strengthening PT, foam rolling all surrounding areas, cupping, prolonged stretch from medius and max, and some Fascial Release on the max. I also did some on the medius, and that caused more damage I think because I had a huge flare up
Thank you. Do you have anything for the feet. I injured myself and the sciatic pain is settled but my left foot is still dealing with pain. I think it’s constant tight muscles but not plantar fasciitis as it the lateral underside that pulls my foot out rather than a normal gait in the morning
I have several videos on fascial release work for the calves and feet. You may also still benefit from checking out some of my plantar fasciitis videos because I go over fascial release work and stretches for the calves and feet. Good luck!
Hi joe, thanks so much for you incredible videos. i have a question for you, i i have had hip and buttock pain for two years now on on e side and have been working out for 7 years mainly ballet workout. I injured my hip area after doing leg exercises and suffered sciatica etc. i have an anterior pelvic tilt which i have been working on to correct for sometime now but i still get pain when i try to use a sweeping brush or a rake (im a gardener). i lean onto the hip and i get a sharp pain in my buttock area at the side. it feels like its close to the glute medius and i have done piraformis test and it fine. laying on the hip in bed is painful and wakes me up. i feel the pain return after a workout even though i feel no pain in the workout. i am also tight when in the lotus position on one side and cant open my leg externally as much as the right side. please can you shine any light on where the problem may be lying. i will do the glute release as above but im frightened i may cause further pain. i would be really grateful for any advice x
If any of the techniques are uncomfortable, skip them. Only perform the techniques that feel good. Also, you may want to check out some of my other videos on other muscles of the hip, such as the piriformis, etc. Good luck Joyce!
@@OcraMedHealth thanks very much joe, i will do just that, merry christmas
thank you! will this assist with piriformis syndrome or will it exacerbate it ( aka make it angry!!! ) love from the uk
It should help it. Also check out the videos I have on piriformis syndrome. Good luck!
OcraMed Health thank you I have already watched it . I’m trying to begin from scratch and activate weak glutes, strengthen and the surrounding hip flexors , ITB as they are all affected ! I have to take it slow. 6 months of no treatment in lockdown made it all worse. *Thank you So much*
I injured my tailbone very badly in June 2019. It moved from tailbone pain into glute pain now, I would go to physio and after a few sessions it would go away but it keeps coming back every few months. Is it possible for this to become chronic or is there a way of getting rid of the pain for good?
I don't know the extent of your injury so it's hard to say. However, keep working on it. People often give up to soon and then the injury never fully heals. Good luck!
I feel like I'm in hell! Can you get this from sitting alot for work at a desk? I'm having bad lower back and hip problems with it...I'm ready to fix this junk
Sitting all day is one of the worse things anyone can do. Hope you heal quickly! Keep me posted.
Hey sir so I had this pain and I thought it was like my hamstring area but now I think it’s my
Gluteus.I have tried everything stretching and everything now I have to get prepared for track season i don’t know what to do I have been in pain for a month I tried squats and RDLS
Give the techniques a try for a few weeks. Also, I would have it evaluated by a professional to help you get ready for track.
I’ve been having lower back pain for 3 months now because wrong butterfly yoga position, i couldn’t put pressure on my legs at all, when I walked it hurt like crazy. I went to doctor once and he did body examination, he told me it could be muscle, so he prescribed the PT, i went to PT, but that doesn’t help much. Then the pain then started to go away for like almost 3 weeks that I barely noticed any pain, but 2 nights ago, i slept without having my pillows underneath my knees and beside me because I moved too much probably. I woke up with a very painful right hip that I cried. Then it hurts when I sit, it hurts when I put too much pressure on that side, now the other side started to hurt too, the pain started to go up to beside und underneath of my dimples of venus which it feels exactly like 3 months ago, but less pain. I’m just worry because I have my nursing apprenticeship which I have to walk a lot in a day. I started to guess that it could be some gluteus muscles that trigger the pain. I will try this and see if it works on me, thank you :D
Good luck my friend! Hope the video helps!
Traumatic snow ski accident tore my glue max from the tendon and the tendon came loose from the bone. Two surgeries to repair with two years in PT. Today , still VERY painful still...whether sitting or exercising. Will this EVER heal, completely?
Hard to say Ken. I wish you the best for a full recovery!
How could doctors diagnose it? I want to know what exams were requires
I'm trying to figure out what is my pain coming from. For months I thought it was my hip, piriformis syndrome...maybe it's this? I developed new synonyms ( low back pain) from standing all day. idk what to do
Hope these techniques can help! Keep me posted on your progress!
@@OcraMedHealth I'm getting the ball in the mail tomorrow. Although I'm worried I can't even do a figure 4 stretch on my left side. Too much pain
Can I do this rehab but continue to play sport (soccer) I can I’ll afford to take time off .. I have been managing it for 2-3 weeks .. I can get through but feel I only have 70% power on right leg / hip
Let Pain Be Your Guide. If certain activities/exercises directly aggravate your injury, then I would avoid them until your pain/injury has subsided.
I'm having lower back pain from last 1month.. But recently my glutes are hurting so badly...i have stopped workout also.. Should I try this stretchings?
I would give them a try as long as they don't hurt to perform them. Good luck!
I am using the ball you recommend but am having trouble getting them to penetrate into my glutes when I add the movements you recommend. Any ideas for what I might be doing wrong
Try putting the ball up on a book for more penetration. If that doesn't help, perhaps you might need the MAX size Tai Chi Ball. Good luck!
Mines in the groin, can the gluts do that and lower back right down to the feet?
If you have pain down to the feet this video isn't really for that type of problem. I would recommend having it evaluated by a doctor/therapist in your area. Good luck!
I have the pain in one side glute (at the anal side) going to lower back, that is hurting a lot. And it gives sensation of stiff back one side, also gives sensation of not proper arc of the back at that side. Can you help ?
That's why I made the video. Give the techniques a try for a few weeks my friend.
First off thanx a lot for the great videos. Reaching U from Turkey. My question is: do tight glutes max muscles have the potential to turn the femur outwards, which is what i suspect my issue is. Thanx in advance.
Yes, but you also have to look at the piriformis and the quadratus femoris. They are both external hip rotators. Here's a video for that: ruclips.net/video/leiqLjCDRUk/видео.html
@@OcraMedHealth just watched the video. Found it very informative. Thanx a million.
@@koksallce6750 İyileştin mi?
hi,
have you witnessed any gluteus maximus pain specific to cycling. i do a fair bit of cycling and suffer from glute and knee pain but only on my right side. my left side is fine.
sean (from ireland)
Yes I have treated cyclist with glute max pain. Cyclist also tend to have tight hip flexors which can create problems. Good luck my friend!
@@OcraMedHealth thank you for responding. Have you any specific exercises you could recommend to help alleviate this type of pain?
Unfortunately I can't visit you as I live in Moneyglass, Co. Antrim, Ireland.
Thanks for any advice you can give.
Sean O'Boyle
I would recommend the fascial release work demonstrated on the video for a few weeks first. That will treat the restriction.
@@OcraMedHealth thank you very much
Every time I run or cycle I get really tight glutes just on my right side, I stretch and strengthen this area but the tightness still comes back, any advice ? If I did this routine regular, would this stop my glutes getting so tight?
Give this routine a chance. Try it for about 30 days and keep me posted on your progress. Good luck!
Ugh I feel for you, I have the same issues… recently I’ve been working with the antagonist muscles to help with this. Been having good results. Ever explored that?
Hi Dr Joe, I have lot of pain on 1 side, the right bum. Can't put my chin down to my chest or my glute is in hell. Is this facial release good for this too?
I would try it and see if you find some relief. You may want to also check out my videos on the piriformis muscle. Good luck!
Have a protrusion doctor said piriformis is csusing pain glute and growing so.. would this help?
Give the techniques a try for a couple of weeks. Only perform the movements that feel good. See if it provides some relief and than discuss with your doctor. Good luck!
@@OcraMedHealth thanks
I can feel a sharp spike in my upper middle glutes near the joint between my pelvic and lower back after lifting a heavy object and it hurts if I bend down or jump
Do you have any idea what it coul be
Could be your sacro-iliac joint. You might want to have it looked at by a chiropractor or physical therapist. It could be out of alignment. Good luck!
@@OcraMedHealth it's the third day an the pain is going away
Should I still get it checked it
If the pain is going away, perhaps give it a little more time.
How do I stop my scapular winging with the exercises?
Sorry I don't have a video on that. I plan on doing one soon. Thanks.
@@OcraMedHealth Yes, Please make it. Looking for those type of videos here.
But how do we know if it's tight or weak I have upper hip and lower back right side si joint cracking thing . I don't know which muscle tight how do we know if it's tight or any other muscle is tight
If you have anterior pelvic tilt, then the hip flexors and low back muscles are generally tight, and the hamstrings and abs are generally weak. The video is just in regards to anterior pelvic tilt, not other injuries or conditions.
@@OcraMedHealth well I don't know if I have apt now cus I have stretced my back and hip flexors and make my butt and abs strengthen which made the pain ginaway for like 5 years . But now during abs workout leg raises situps . When I was doing leg raises my si joint or lower then si joint was cracking . It's still crack when I try see and do leg raises . I saw a video why ur hip cracks when u do leg raises but couldn't find the reason why si joint cracks whn done leg raises can u please tell me why it cracks when done leg raises . It will be of great help and I am sure it will definatelybfind the cause of my uncomfortable feeling in si joint side and uppper hip side
How offten a day should you do this if you have a active life ?? Eg dancer 6 hrs a day
Once a day is fine. If you’re sore the next day, skip a day. Good luck!
The next day my hip flexors were sore after doing this, is this normal or am I doing something wrong?
That can happen. Go a little easier next time. Good luck!
hey i recently pulled a glute muscle how can i start back running full speed
Recovering from a muscle pull can be a process and often requires some therapy. My main advice would be to not rush it. Make sure you can walk pain free, then job pain free, run pain free and so forth before you try to run at full speed. Good luck!
If this was the muscle that was tight - would it make bending over whilst keeping legs straight a problem? Because I can't bend over properly just now - going to give this a try!
Yes but I would also look at the hamstrings. Good luck!
@@OcraMedHealth I had increased mobility after my 1st session of this. Great!
How long would you recommend resting between these stretching sessions? Cause I can feel some bruising from the first session and wondering if this should be done every day or every few days? Thanks
Perform every other day. Good luck.
@@OcraMedHealth Thanks
I hurt my left glute doing sumo deadlifts. I feel discomfort in the bottom right part of my glute and i’m not sure what to do
Did you try the techniques on this video? You may also want to check out my video on proximal hamstring tendinopathy to see if this pertains to your injury. Good luck!
@@OcraMedHealth yes it’s definitely helped man . I’ll go check it out
I'm a longtime gym rat and over the years my lower back has been an issue. Now it's hips, and I get pain on the inside of my left knee and now my feet hurt randomly. I'm long overdue for making an appt with a therapist. I'm going to do that, and, try some of these exercises. I've never really paid any attention to fascia stuff and always thought simple stretching was enough.
BTW, the accent is cracking me up. It's like hearing a New Yorker that spent way too much time in Boston.
Glad I could help Kristin! Good luck to you. By the way, the accent is a Boston guy that spent way to much time in Boston. Go Red Sox!
I know this is an old video but can anyone tell me if this is safe for pregnant women?
Shouldn't be an issue. However, discuss with your doctor first.
@@OcraMedHealth thank you!! I appreciate the response
I have been doing these exercises for a while now. But I dont feel any difference. Could it take a long time to get rid of adhesions? Thanks
Definitely! Some adhesions could have been there for years. Just keep at it. Good luck!
@@OcraMedHealth ok thank you👍😊
Unable to bring my problem right knee up to my chest:-(
That's OK. Just bring it up as far as you can for the moment. The mobility will increase with time.
Hi & thanks for your reply I'm able to bring my left knee up closer to my chest So would there be an imbalance?! Generally on the stiff side with limited flexibility:-(
What about the glute medius
Have other videos on that on my channel.
@@OcraMedHealth i have an area in my glute that give me jolts, like a nerve being hit, also it goes into spasm where i cant even take a step. 15 months now and i dont know if it is coming from spine or not. I have a disc bulge and a central disc extrusion s1-l5 but report says not contacting any nerves. I would assume this is why but i have no idea. Been to so many docs i injections and zero answers because nothing has worked , so i live in pain
4:20
Toooooo much of talking
Just trying to educate. Obviously it's not for you.
Lol what did you expect? This man is giving us free education and you’re complaining?