How to Deal with Glute Medius Pain (Sore Butt!)
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- Опубликовано: 4 янв 2025
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Here are several ways to self massage your upper butt! Yes, I'm talking about massaging your own glute muscles. There are several ways to do this and it doesn't have to be or 'feel' awkward.
Remember, the glutes are just another muscle group comprised of 3 muscles and they need some massaging here and there. Especially when you're very active and do a ton of athletic movements, they need some relief and sometimes you can't get to the massage therapist for help. They require self-massage.
Do these techniques and help to circulate blood and break up scar tissue in the upper glutes called the gluteus medius muscles, just above the gluteus maximus.
Stop feeling weird about it, it's just your rear end, we all have one. It's only weird if you make it weird. These muscles are very strong and require some aggressive massage and pressure to relieve sore spots and possible knots. Follow Coach Brian's instruction and give those glutes some love!
And if you have the opportunity, get to a licensed massage therapist for some professional treatment. Just make sure in advance that the clinic you select has some experienced therapists. You deserve it, a quality massage is money well spent and is necessary for all active people for optimal muscle health.
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never thought i would watch a video about pain in the butt
trust me, the pain in the butt is really a pain in the butt
You sir, are a clever lot
lol
thank you SOOOO much. I was freaking out. I did a lot of stairs,some sports..and woke up with odd pain in that spot. thought OH NO..SCIATICA..but its this glute thing. i used tennis ball. bless u
Thanks for watching
Thank you. This helps
You're welcome!
Good to know about this.
I would like to sleep. But my arse is stinging
This pain just started for me. Last week I did swim, swim, cycling 55min, swim, stairs 45min, cycling, swim. Maybe I overdid my exercise. I'm having problems walking normally atm.
Wow that is a LOT! Your body may need a rest. If the pain does not subside please see your doctor.
This area has been sore for months. Causes my quad to be cramped and weak. If I apply pressure and hold the glute while walking my quad feels normal again. Does that make sense?
Have you sustained an injury?
@@Criticalbench no injury
Yes amazing
Thank you
I'm in track and at one of my recent meet I had pain all there and it led up to my lower back it hurt so bad but I had to push my self for track now I'm hoping this can heal soon cause there's track meets every week it hurts really bad
Thanks! This helps alot... I was working out doing a core exercise and I hurt this area. I've been sore for like 3 days😔,and also do you know the recovery time?
Recovery time is so individual specific we cannot really tell you what yours will be. However, how well you participate in the recovery process, such as rest time, excellent nutrition, light stretching will go a long way in speeding your recovery time up.
Fell on my butt 8 weeks ago. Been in PT, saw my chiro this week. I also have several lumbar disc issues but the pain is in my right upper quadrant like where yoy get a shot. My back surgeries have all been on the left side.
The pain is worse each week. Now I'm on prednisone and bed rest with no diagnosis. An ortho said it was SI joint, but its exactly where you showed. If torn, won't digging in make it worse? I'm like clise to pass out with this pain on walking - and that with someone who has CRPS for 45 years! High pain tolerance. Can't get an answer even tho its a new injury. Getting very depressed. Bedridden this week at week 9.
This looks like it can do further damage if the medius is torn? (Retired RN who doesn't take pain medication except OTC. So prednisone from pcp till I can get a doc to help me. Just for quality of life right now.
Keep fighting 💪
Thanks
You're welcome, Awni!
L4-L5 herniated disc got me here. Its month 3 (of fisiotherapy) and still havent recovered.
Never give up. Keep working on mobility and strength 💪. Stay well
Mine has been hurting for months constant pain even wakes me when sleeping and sitting couldnt even walk 2 months ago is it ever fona go away 😑 occurred after I had to sit down for long periods when I had whiplash 2 years ago and hurt my back so is week i have tried exersizes with pressure on glute but makes pain worse..
Have you taken a look at our Unlock Your Glutes program >>> www.criticalbench.com/growth/glutes2
This is an excellent program to help with tight glutes, improve mobility and reduce pain.
I get this pretty often. Sometimes after playing racketball the next day. Sometimes from just sitting on the couch and standing up. It just pops up out of nowhere and it can stay for days. Especially the moment immediately after standing up from a chair its horrible. Really need to this resolved:(
We have several videos on our channel that show exercises to help unlock your glutes and hip flexors which may help.
We also have these products if you are looking for an at home resource for extra support:
www.criticalbench.com/growth/psoas2
westy04.myglutes.hop.clickbank.net/?&tid=ytuyg
My job is just 10 hours of aerobics. No sitting allowed and don't let the lanes get backed up. Work fast and get those heavy boxes on a pallet. Now I suffer from this pain
You're a BEAST!
No pain, no gain ha. I've been finding some muscle imbalances lately in my hips area and I'm just sick of them, and I think this muscle is partly the problem. I don't think it's tightness issue but it's more of a weakness issue. A muscle called the QL I believe is tight around my back and is hiking my hip up due to a weakness in the glute medius or glutes in general. May need to calm down the QL to regain much needed strength in this muscle.
The QL is a common culprit.
Hi there,
I got injured when playing football, a guy pushed me and I don't know exactly what happened but I fell and I heard a massive pop near my butt/hip and it hurt so bad. Now I know it's the gluteus medius but it's been a week and it's still hurting and sometimes I try stretching and when I stretch I can feel it pulling again. Plz help
Please do see your Dr. "popping" is not something you want to neglect getting checked out
"Dead Butt Syndrome" I saw it called and im very sedentary with other issues and I need to move around more. Especially since hip replacement 5yrs ago. I do stretches everyday for my lower back and gait is all off. Good video 😊
Thanks for sharing!
I think I’ve overstrained that butt area and have pain with each step I take especially when I pivot or turn. Can I apply this pressure now?
Start with very mild pressure and see how that feels
Don’t you think you should be careful and advise people this pain could me more such a a medial glute tear
You're starting to look like Michael from The Office. Lol. God bless you and keep up the great work!
ptrainingbytim haha thank you?! I think...
Looks nothing like him at all.
I hurt it doing track
OUCH!
Aidan Hansen I did too
What about trigger point injections if I got trigger points in my right butt area
Bruh, I just did a ton of squats now my legs and ass hurt.
This injury is killing me for my trail running. Really getting frustrated 🙈🙈🙈
Sorry about the injury. Have you seen a doctor and/or PT?
What song was that in the beginning
Probably just royalty free music
My glute area has been tight for 2 weeks its notpain when i do heavy conventional deadlift but sumo deadlifts and squats creates pain in my glutes and it feels that it is tight and pulled i cant even squat 80kg without pain when i would normally squat 110kg for 5×5 pls help!
My butt hurt from doing 90/90 hip stretch. I could have overstretched. Dynamic stretching seems fine so is deep squats. The only time it’s sore is when doing the static 90/90 stretch. There is also some loss of range of motion. Any suggestions?
Well first if that hurts then don't do it till you are able to determine why or what is causing your pain. Could be an issue with your hip flexors, it could be something else. Skip the 90/90 stretch & continue with the stretches that do not cause you pain?
I started feeling this pain after several months of WFH completely sedentary. I assumed it was due to inactivity, so I started exercising again. It's been 8 months of strength training now and the pain has significantly reduced, but still flares up occasionally. Any idea why?
It flares up not due to inactivity but to over activity - meaning your working it with training above and beyond its 365/24/7 function of actualting your leg and pelvic movement. Bottom line is that you need to stretch this group weekly - weekly - and weekly - to avoid the flares! Nuf said.
Mine just came out of nowhere and it hurts
You may want to check out some of our stretching videos
I had lower back pain about two weeks ago and now it’s starting to feel better but after golfing today i suddenly feel a bit of strain in my gluteus medius, is it because of my lower back?
How you now the same thing happened to me 2 weeks ago
It's because your gluteus medius is weak. You need to strengthen it
I HAVE THAT RIGHT NOW IT HURTSSSSSSS I CANT MOVE THAT MUCH
Are you doing any of the recomendations in this video?
When did it go away I’ve had for 2 days lol how long is this gonna last 😭
My butt cheeks are sore from Pt
Every time I do a circular motion with my leg (large circular motion) my lower back pops. I’m still young and it’s honestly a bit off putting. No pain occurs when I do it but is there any advice for stretching or what it could be?
Get checked by your doctor if that really concerns you. Also, try some of our Stretching Workouts here on our channel. It might help with your concern. Take care!
Mine does that if I do fire hydrants but only on my left side. Super weird. I don't think it's an issue though
I have scoliosis and I thought it was part of it. But just appears sometimes. It's so painful that I want someone to grab my legs and stretch me. If that makes sense. Lol.
That makes sense. Scoliosis causes a lot of pain. I highly recommend a consistent daily stretching and mobility routine to keep pain away. Meet with a pain specialist who specializes in scoliosis so they can create a daily therapeutic routine for you to be pain and injury free. What works for one person with scoliosis may not work for another. Each person is unique. You need a specific map for your body. Weight training is a great way to strengthen the body while protecting your spine. Thanks for supporting the channel!
I need lower butt!! 😂😂
Pain came out of nowhere does it ever go away?
What are you doing for the pain?
Criticalbench just putting some massaging cream on it and thought I should read online if it is a normal pain; only to find your video and realised it’s common I had no clue.. I guess I need to start these exercises
Criticalbench update : I didn’t have a tennis ball but I used an apple 🍎; it was a soft ripe apple I had in my kitchen. I applied the apple on the pain yesterday before bed like in the video and for the first time in two weeks, the pain is almost gone this morning.. thanks for sharing, it works
Plz dont try to sell me stuff. Just need stretches
How can we get rid of this pain permanently?
Well ... what are you doing for exercise, movement and mobility?
@@Criticalbench I work a good amount through the week, but for the past couple of weeks I kept from training my lower body, but I still feel pain around my glute medius and it has been chronic so it kind of hurts around the center of my lower back as well. I use the tennis ball and do stretches. Also, I usually sit in a chair for long hours at a time throughout the day.
I just woke up one morning and both sides of my ass cheeks were sore idk how 💀
I think I tore my medius, what do I do now? It’s been hurting for awhile
You may need some physio. Have you seen your doctor?
Criticalbench No I have not
Imagine being sore in the glute. Top level soreness, like first time you ever did 500 squats sore. And you're in the seated one leg out one leg crossed the other in a figure 4 orientation. And you hover about 2 feet above the ground where an item has been placed to help work out the pain. The item is not a tennis ball. It's a big, black, pointy end up Lego block. And then you stop hovering. Imagine.
OUCH!
My housemate is a pain in the butt.
It works temporarily.... then comes back about an hour later >:(
Aww... Have you checked out some of our glute workout videos?
Yeah its a no from me, it hurts like a b***h trying to roll on the ball. Hoping it goes away on its own🤞🏼🤞🏼
Yes it does hurt however, it will get better as the pain begins to alleviate & the muscles loosen
We all came here because of the pain in our butts.
We hope this helps, Tou Lee!
You have beautiful feet.