Have you been suffering from gluteus medius pain? Exercise is one of the best ways to help you stretch the muscles and alleviate pain. However, exercises for gluteus medius pain must be done with care ,and caution.
First, speak with a medical professional to ensure you're not suffering from a gluteus medius tear. While exercises can help, they can worsen things if you're not careful.
If you need help with what exercises to do or how to do them, you're in the right place. Let's begin by discussing your gluteus medius and its location.
What Is Your Gluteus Medius?
Your gluteus medius is a muscle in your posterior hip region, situated just above your gluteus maximus. It's an integral part of the hip anatomy, primarily stabilizing your hips and helping keep your knees and ankles in proper alignment.
Also known as the medial glute, this muscle helps to protect your hip and pelvis from injury. And when this muscle is strong and healthy, it helps to prevent lower back pain and other injuries. Like any other muscle, medial glute exercises strengthen the muscles and prevent injuries.
Unfortunately, it’s possible to tear the gluteus medius when it becomes weak or overworked, which can cause severe pain and discomfort.
What Could Lead to a Gluteus Medius Tear?
Exercises are a great way to alleviate the symptoms of gluteus medius pain. But what if the pain doesn't subside? Then you may be suffering from a gluteus medius tear.
Tears happen in several different scenarios, including:
- Poor flexibility
- Sudden bursts of activity/overexertion
- Tendinopathy (chronic inflammation of the tendon)
- Traumatic injuries
- Trochanteric bursitis
Methods of Treating a Gluteus Medius Tear
Physical therapy may be necessary if you suffer from a gluteus medius tear. However, severe tears, such as a complete rotator cuff tear of the hip, may require surgery. Treatment options may include:
- Physical therapy: Exercises are an excellent option for minor gluteus medius pain. Medial glute exercises help to strengthen the muscle and prevent further damage.
- Cortisone injections: These injections help relieve pain and reduce inflammation in the area.
- Surgery: This is often a last resort for gluteus medius injuries. In cases of complete tears, the muscle is surgically repaired arthroscopically through a small incision. For more complicated tears, undergoing open gluteus medius repair is likely.
5 Gluteus Medius Tear Exercises
There are dozens of exercises available for gluteus medius pain, and they all serve different purposes.
To help you heal the muscle, it’s recommended to stick to the following exercises until you get the okay to try more advanced movements.
1. Hip Passive Range of Motion Movements
These exercises are typically performed with the assistance of a physical therapist. They involve gently moving the hip joint through its range of motion without any active muscle contraction. These exercises can help improve flexibility, reduce pain, and prevent further injury.
Your therapist will perform several movements – including passive hip abduction, hip adduction, and hip flexion – to help you regain a full range of motion in the hip with a focus on the gluteus medius muscle.
2. Seated Hip Rotator Stretch
A seated hip rotator stretch is another excellent way to improve your gluteus medius strength and flexibility. You can stretch while seated in a chair with your feet flat on the floor. You'll begin to deepen the stretch by leaning forward. Repeat this stretch on the other side.
3. Side Laying Hip Abduction
With your legs straight, begin by lying on your side. Lift your top leg slowly and as high as you can toward the ceiling and the back wall simultaneously. Hold for a few seconds, then relax. Note that you only need to lift as high as you can without pain.
To stretch the other leg, roll to the other side and repeat.
4. Supported Single-Leg Squat
A supported single-leg squat is easier than many may think. You can sit on the edge of a chair or bench with your feet flat on the floor. Bend one knee, raise it, and hold for a few seconds. Repeat on the other side.
5. Cross-Legged Glute Stretch
Finally, a cross-legged glute stretch will help you loosen up any tightness in your hips while improving your range of motion. Sit on the floor with your legs crossed with one foot tucked underneath the opposite thigh. Then slowly lean forward until you feel a stretch. Repeat on the other side.
Gluteus Medius Tear Exercises Are Vital for Recovery
Gluteus medius tear exercises are an essential part of proper recovery, and they should be done carefully and consistently for the best results.
The American Hip Institute offers personalized consultations to help individuals develop an individualized treatment plan tailored to their needs.
Suffering from a gluteus medius tear? Contact the American Hip Institute today to schedule a consultation and begin your journey toward recovery.
