If you're a runner, muscle aches are most likely common. With butt pain from running, you need to be able to determine if it's normal muscle pain or a sign of a possible injury before you head back out into the race.
Muscle pain is common after running, especially in the thighs and buttocks. If you wonder if you should run with pain in the gluteus maximus it will depend on the severity of your symptoms.
What function does the gluteus maximus have in running?
The gluteus maximus muscle extends the hip joint, moving the leg behind the body. As you run, this muscle works differently on the leg you are standing on and the leg you are running on.
On the posture side, your gluteus maximus helps propel your body forward . On the swing side, the leg that is in the air, the gluteus maximus helps control how fast the center of mass moves forward, essentially "putting on the brakes" to keep the body upright as you run.
The pain caused by an injury that occurs while running is usually sharp or stabbing, and is usually felt when the affected leg touches the ground. Gluteus maximus pain after running is probably late-onset muscle pain, or DOMS. This condition causes pain within a day or two after the activity. Microscopic tears occur during your running training, ultimately making your muscles stronger.
Can you run with pain in the buttock?
Review your general physical condition and exercise routine to help make an informed decision.
In some cases, exercise can help with mild pain . As the muscles contract, blood flow to the area increases, providing oxygen and nutrients for healing. However, if you have symptoms like gluteus maximus pain when walking, exercise that involves your legs can be harmful.
Experts recommend that training routines allow 48 to 72 hours of recovery between workouts to allow the muscles adequate rest time. Larger muscles, like the glutes, fall on the longest end of that scale. Muscles grow during downtime, so inadequate rest can affect your performance.
However, this does not mean that you cannot do any exercise on the days that you do not run. Use this time to focus on upper body strengthening, flexibility, or cross training. Try some yoga or non-weight-bearing activities like swimming.
Home remedies for buttock pain
Home remedies can help ease gluteus maximus pain after running. Try the following stretches, foam rolling, and trigger point release to help speed your recovery.
In addition to stretching the gluteus maximus, it stretches the piriformis below the gluteus maximus and the iliotibial band , which is attached to the gluteus maximus by connective tissue.
Knee-to-chest stretch
- Lie on your back on a firm surface.
- Raise one knee and bring it toward your chest.
- Wrap your arms around your leg, just below your knee. If you have knee problems, place your hands behind the knee joint.
- Gently pull your knee closer to your chest until you feel a stretch across your gluteus maximus.
- Hold for 20 to 30 seconds, then relax.
- Repeat three times on each leg.
Piriformis stretch
- Sit on the floor with your legs stretched out in front of you. Place your right hand on the ground behind you for support.
- Cross your right leg over your left, placing your right foot on the ground, on the outside of your left knee.
- Rotate your torso to the right and place your left elbow on the outside of your right knee. Look over your right shoulder.
- Gently press your elbow against your knee to intensify the twist until you feel a stretch in your right glute.
- Hold for 20 to 30 seconds, then relax.
- Repeat three times on each side.
Iliotibial band stretches
- Cross your right foot behind your left leg.
- Keeping your knees straight, lean your upper body to the left until you feel a stretch on the outside of your right hip.
- Hold for 20 to 30 seconds, then relax.
- Repeat three times on each leg.
Foam Roller for buttocks
- Sit on a foam roller with your knees bent and your feet on the floor.
- Cross your right ankle over your left knee.
- Shift your body weight onto your right buttock and place your right hand on the ground behind you for support.
- Raise and lower your right glutes for 10 reps.
- Repeat on the opposite side.
Trigger point release
- Sit on the floor or another firm surface.
- Find a knotted area of muscle on your glutes.
- Place a tennis or lacrosse ball under the knot, then shift your weight onto the ball. This will be painful.
- Hold this pressure for a few minutes, until the pain subsides.
- Move the ball to any other knotted area and repeat.
