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Muscle strain... in my glute!

post #1 of 6
Thread Starter 

Hey all,

 

About two and a half weeks ago I was going down a hill on a GT snow racer and flailed awkwardly off a jump. I felt some pain immediately in the right glute area, and it was pretty rough climbing up the hill and walking around. I iced it when I got home, and continued to do so for a few days. I stopped exercising, except for some upper body stuff and some stretches, and every now and then I would apply heat. The last couple of days I could still notice that something wasn't quite right when walking up stairs or crouching down in a weird position, but overall it was in pretty good shape. Today I was feeling good so I decided to play some ultimate frisbee (go ahead and laugh), but the pain slowly came back. It's not even remotely as bad as it was a few weeks back, but I still feel like I gone back a few steps. Reason why I'm concerned is that I have a big ski trip planned for the Feb 18th weekend so around two and a half weeks from now.

 

Does anyone have any tips/advice/suggestions to get my glute into top shape? Should I keep applying heat and doing stretches? Any specific exercises I should be doing? Has anyone been though a similar situation? I just hope I'll be good to go as this is likely the only time I'll get out this year.

 

All responses are welcome! Thanks!

post #2 of 6

Foam roll it and massage.  Active recovery works for me.  Start with walking.  Move towards more serious range of motion.  Then towards exercise if you can.

 

You gotta keep moving, if you can.

 

How old and fitness level would be helpful.

post #3 of 6

Foam rolling an area that is inflamed is actually a bad idea. You should foam roll around the area - but not ON the area. Rolling and massaging on the area can lead to further irritation and inflammation. 

 

Also, ditch the heat in favour of ice. I like this line from the slide show in the lobby of the sports therapy clinic where I work: "unless its frostbite, use ice". Of course that's a bit of an exaggeration - there will be some situations that call for heat. But not many.

 

Most importantly - go see a professional. My preference is for athletic therapists, but physios and chiros can also be helpful. If you want fast recovery, manual therapy is your best approach. 

 

Elsbeth

post #4 of 6
Thread Starter 

Thanks for the responses!

 

I'm 21, 5'10, 160, probably moderate fitness level. I'm pretty lean and the last few months I haven't been going to the gym as much as I'd like to.

 

I'll try and see a physio later this week. In the mean time, just keep it iced and try the foam roller (around the muscle)? Should I keep doing stretches? I walk a fair bit every day, but I guess it doesn't really affect the muscle that much. I can feel discomfort usually when I use just the right leg for something (often by accident). Skiing is pretty intense on the glutes though :(

post #5 of 6

 

Quote:
Originally Posted by cgibs View Post

Thanks for the responses!

 

I'm 21, 5'10, 160, probably moderate fitness level. I'm pretty lean and the last few months I haven't been going to the gym as much as I'd like to.

 

I'll try and see a physio later this week. In the mean time, just keep it iced and try the foam roller (around the muscle)? Should I keep doing stretches? I walk a fair bit every day, but I guess it doesn't really affect the muscle that much. I can feel discomfort usually when I use just the right leg for something (often by accident). Skiing is pretty intense on the glutes though :(


definitely keep walking - you want to use it! Stretching may be fine but it depends. One of the good things about going to a physio is that they will be able to examine you and then help to guide you in terms of what you should do. Hard to do so via the internet! Plus, I'm a lowly strength coach, so even in person, you'd want a physio, sports med doc, or athletic therapist's input. 

 

for foam rolling - the physio may give you the okay to roll on the tender area, but until that time, generally think about rolling all the surrounding muscles, but not the inflamed one. Roll the other glute and other leg too as injury to one side often results in tightness on the other side. 

 

for stretching - I'd say if you do it, keep it gentle and listen to your body. If stretching makes it worse, then don't do it.  

 

Good luck!

 

Elsbeth

post #6 of 6
Thread Starter 

So I went to the physiotherapist and learned that the muscle is the piriformis, a small muscle in the butt. I have a bunch of exercises and stretches to perform that will keep the muscle loose and work the glutes around it so the piriformis takes on a bit less work. The muscle feels pretty good except for those odd times when I step the wrong way or put too much weight on it. I haven't done anything as intensive as skiing yet though, so I hope it will be ok in a week and a half... In the mean time I'll just keep at it I spose.

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