The gluteal muscles are a group of 3 muscles in the buttocks. Sometimes it can happen that one or more muscles get a partial or complete tear; this will result in a gluteal strain.
Causes of Gluteal Strain
Causes and behaviours that can cause the gluteal strain:
– There are many causes, for example, overstress on the gluteal muscles when they are not ready, this can happen when you do a sudden movement.
– Stretching the gluteal muscle beyond the amount of tension that they can endure.
– A direct blow to the gluteal muscles.
Risk Factors
Factors that may increase the risk of getting a gluteal strain:
– A sport that requires bursts of speed, for example, football, running or high jump, especially if done without an adequate warm up.
– A previous injury can cause a weakening of the muscle with consequent relapse.
– Fatigue can be a cause of gluteal strain so make sure you don’t overstress your muscles
– Some people can be more exposed compared to others, and that depends on tight gluteal muscles.
Prevention of gluteal strain
– Keep your muscles strong so they are well trained to absorb the energy of sudden physical exercise or stress.
– Learn the correct technique for training and sporting activities. This will decrease pressure on all your muscles, including your gluteal muscles.
Sitting all day flatten your butt?
Sitting for long periods during the day weakens the glute muscles and puts a strain on other parts of your core. If you don’t keep your gluteal muscles well trained it will be more difficult get them into gear.
There is no easy answer to this question but let’s take two considerations into account. An American group of personal trainers said that sitting for an extended part of the day and most of the time being seated in the wrong way can contribute to making your butt flatten. For most people it is common to sit with a rotated pelvis, this will surely put pressure on your spine causing back pain. Furthermore, this bad habit can cause the loss of tone of the gluteus muscle with consequent loss of shape.
As well as that, if you are sitting all day at your desk, your blood flow slows down and this means that your muscles are not activating, consequently, more warm up time will be required before working out. But, by following these few recommendations you will avoid all this hassle; remember to walk around for at least 30 seconds every hour in order to keep your muscles activated and do not be totally inactive for too long. You can get a standing desk that will help you to always keep your muscles in tension and well trained to all kinds of pressure. In addition to causing pain to the butt, sitting for a long time can lead to other problems including poor posture, pain in the lower back, hips and knees.
How to recover?
After the initial resting and use of ice, it is important to rehabilitate the damaged muscle. Physiotherapy is vital to achieve this. If the muscle damage is very severe it may be necessary for crutches to be used for a short period of time to reduce strain on the muscle and accelerate the healing process.
What you need to do to rehabilitate the muscle is stretch, focus on strengthening exercises and a few aerobic exercises that help get oxygen flowing into the area. It is essential to do this gently, of course, but keeping the muscle active will help to make sure that it doesn’t become hardened with consequent pain. In conclusion, we can assume that warm-up exercises and stretching before activities can help prevent injuries.
The gluteal muscles are a group of 3 muscles in the buttocks. Sometimes it can happen that one or more muscles get a partial or complete tear; this will result in a gluteal strain.
Causes of Gluteal Strain
Causes and behaviours that can cause the gluteal strain:
– There are many causes, for example, overstress on the gluteal muscles when they are not ready, this can happen when you do a sudden movement.
– Stretching the gluteal muscle beyond the amount of tension that they can endure.
– A direct blow to the gluteal muscles.
Risk Factors
Factors that may increase the risk of getting a gluteal strain:
– A sport that requires bursts of speed, for example, football, running or high jump, especially if done without an adequate warm up.
– A previous injury can cause a weakening of the muscle with consequent relapse.
– Fatigue can be a cause of gluteal strain so make sure you don’t overstress your muscles
– Some people can be more exposed compared to others, and that depends on tight gluteal muscles.
Prevention of gluteal strain
– Keep your muscles strong so they are well trained to absorb the energy of sudden physical exercise or stress.
– Learn the correct technique for training and sporting activities. This will decrease pressure on all your muscles, including your gluteal muscles.
Sitting all day flatten your butt?
Sitting for long periods during the day weakens the glute muscles and puts a strain on other parts of your core. If you don’t keep your gluteal muscles well trained it will be more difficult get them into gear.
There is no easy answer to this question but let’s take two considerations into account. An American group of personal trainers said that sitting for an extended part of the day and most of the time being seated in the wrong way can contribute to making your butt flatten. For most people it is common to sit with a rotated pelvis, this will surely put pressure on your spine causing back pain. Furthermore, this bad habit can cause the loss of tone of the gluteus muscle with consequent loss of shape.
As well as that, if you are sitting all day at your desk, your blood flow slows down and this means that your muscles are not activating, consequently, more warm up time will be required before working out. But, by following these few recommendations you will avoid all this hassle; remember to walk around for at least 30 seconds every hour in order to keep your muscles activated and do not be totally inactive for too long. You can get a standing desk that will help you to always keep your muscles in tension and well trained to all kinds of pressure. In addition to causing pain to the butt, sitting for a long time can lead to other problems including poor posture, pain in the lower back, hips and knees.
How to recover?
After the initial resting and use of ice, it is important to rehabilitate the damaged muscle. Physiotherapy is vital to achieve this. If the muscle damage is very severe it may be necessary for crutches to be used for a short period of time to reduce strain on the muscle and accelerate the healing process.
What you need to do to rehabilitate the muscle is stretch, focus on strengthening exercises and a few aerobic exercises that help get oxygen flowing into the area. It is essential to do this gently, of course, but keeping the muscle active will help to make sure that it doesn’t become hardened with consequent pain. In conclusion, we can assume that warm-up exercises and stretching before activities can help prevent injuries.