How can I work some glute magic
Discussion
The top of my glutes are a problem, just either side of the SI joint. They regularly seem to lightly spasm if not be tight all the time; stretch them and they get more irritated; slightly overuse them and they kick off again, any kind of hefty lifting/digging in the garden knocks them out for days/weeks and everything else plays up/clamps down to compensate., leaving me feeling like a pensioner aged 47.
A therapist who knows what they’re doing and where to poke their thumbs can generally get them to calm down for a few days, but otherwise I’ve been stuck going round in circles with this for months now
Anyone recognise this kind of problem and have any tips? It just seems super easy to do slightly too much activity and be back at square one.
A therapist who knows what they’re doing and where to poke their thumbs can generally get them to calm down for a few days, but otherwise I’ve been stuck going round in circles with this for months now
Anyone recognise this kind of problem and have any tips? It just seems super easy to do slightly too much activity and be back at square one.
sounds more like piriformis or one of the other smaller muscles in your pelvis.
Someone that specialises in movement would be able to help get to the route cause (looking up some of the David Grey Rehab stuff, especially around hinging might point you in the right direction).
In the meantime, get a tennis ball and look at this piriformis release (I chose Brookbush as they were the guys I first studies human movment stuff with). Probably also worth looking up tfl (tensor Fascia latae) self release too.
https://youtu.be/pEbGjBNVBww?si=_3-xHjQbHPelHxZT
ETA - if you feel a burning or electric pain sensation or if you start feeling pain anywhere in your foot/toes - you're probably on the sciatic nerve - move off that bit. You won't do any harm but it won't like it and you could make your symptoms worse for a couple of days.
Someone that specialises in movement would be able to help get to the route cause (looking up some of the David Grey Rehab stuff, especially around hinging might point you in the right direction).
In the meantime, get a tennis ball and look at this piriformis release (I chose Brookbush as they were the guys I first studies human movment stuff with). Probably also worth looking up tfl (tensor Fascia latae) self release too.
https://youtu.be/pEbGjBNVBww?si=_3-xHjQbHPelHxZT
ETA - if you feel a burning or electric pain sensation or if you start feeling pain anywhere in your foot/toes - you're probably on the sciatic nerve - move off that bit. You won't do any harm but it won't like it and you could make your symptoms worse for a couple of days.
Edited by Latifisnc on Tuesday 29th October 18:48
I checked some piriformis videos and it's higher than that, kind of topping out at the notches/dimples near the SI joint. The ball rubbing things would work though, that's basically what the therapist did with their thumbs/knuckles, just needs a specific pummeling to calm it down. Maybe foam rolling is worth a shot, although the therapist advised against a massage gun in that area because it can all be a bit delicate, as opposed to the big muscles of the legs.
massage gun would be fine as you should never be digging it in to the body, it should be used very gently anyway (just uncomfortable on bony areas). The body acts like a non newtonian fluid to pressure so the higher frequencies and pressing hard with the gun have little effect.
Might also be worth checking out your adductors- there are large points of attachment around the SI joint.
Try not to just chase the pain - it could likely be referred from an iddus somewhere else, hence it coming back
Might also be worth checking out your adductors- there are large points of attachment around the SI joint.
Try not to just chase the pain - it could likely be referred from an iddus somewhere else, hence it coming back
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