The glutes – or the muscles in your buttocks – are crucial in many movements that we make in our daily lives. These muscles are responsible for stabilizing the hips and lower back, supporting us in standing up, walking, running, and other physical activities. However, glute strains can occur when the muscles are overworked, overstretched, or torn due to physical activity, leading to pain and discomfort. In this post, we’ll provide tips on what to avoid with glute strains to help you recover faster.
Avoid Overusing the Affected Muscles
Glute strains often happen because of overuse. As such, if you experience pain in your glutes, it’s important to avoid engaging in activities that may strain the muscles further. This means taking a break from physical activities, such as running, lifting weights, or playing sports until the muscles have fully healed. Resting can help the muscles to repair themselves and prevent further damage.
Don’t Ignore the Pain
Pain is your body’s way of telling you that something is wrong. Ignoring pain can cause the injury to worsen over time, making it harder to treat in the long run. If you’re experiencing pain in your glutes that doesn’t seem to go away, make sure to seek medical attention from a chiropractic doctor or physiotherapist. They can diagnose the underlying cause of the pain and provide you with the appropriate treatment plan.
Avoid Stretching too Aggressively
Stretching can be beneficial in helping to prevent and treat glute strains. However, it’s important to avoid stretching too aggressively, as this can lead to further injury. Instead, start with gentle stretching exercises and gradually increase the intensity as your muscles heal. Focus on properly warming up before stretching, taking your time, and listening to your body’s limits.
Don’t Forget to Ice the Affected Area
Icing the affected area can help to relieve pain and reduce inflammation. This can be done by applying ice to the affected area for 15 to 20 minutes at a time, several times a day. Make sure to wrap the ice in a towel or cloth and avoid placing it directly on your skin, as this can cause frostbite.
Avoid Sitting for Long Periods
Sitting for long periods can put additional stress on your glutes and lower back, exacerbating the pain from a glute strain. Make sure to take breaks from sitting and stretch your legs and glutes regularly. Try switching to a standing desk or taking a walk every hour or so to alleviate the pressure on your glutes.
Glute strains can be painful and debilitating, but avoiding certain activities and taking care of your body can help you recover faster. Remember to rest, avoid overusing the affected muscles, seek medical attention when necessary, and take care of your body through gentle stretching and icing. By following these guidelines, you can get back to your daily activities sooner and prevent further injury.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Dr. Seth Siegfried, HBK, DC, or another Kitchener chiropractor at CARESPACE. We are happy to listen and are here to help!
