THE SPORTS MEDICINE PATIENT ADVISOR Gluteal Strain What isa gluteal strain? may tym oy pr acy ‘our geal muslesarethe muses in your but- AEN starting from the top of the lot and proges- Sicthswamdmaic woken tome irae — Rewthcent coher lowing ae Steched or tom. » Youhave ill ange of moson onthe npr side compare tothe winjured side How does itoccur? > You have fl strength ofthe injure side compared A slut stain usualy occurs with runing orjump- othe uninjured se ing ite soe in hurdles or dancers » You canjog stright ahead without pain oping > Youcansprintstaigt ahead without pan or What are the symptoms? inping Agta stain causes pin in thebuttoks, You may» You cand dee cus first t halted hen at have pain when walking up or down sais and pain” naan ‘Thepaiting You heve pain movirgyourlegback- You can do yd figure fist at hal wart speed then at hl-sped Howisit diagnosed? > You an do 0-degme cuts fst at half peod then at fullspeed ‘Your health care provider will examine your hips, Dbatocks, and legs and find that you have tendemess inthe gluteal muscles, Gluteat Strain Hows it treated? Initially, you should put ice packs on your injury for 20 t0 30 mimutes every 3 to-4 hours for 2 oF 3 days or ‘until the pain goes away. Your health care eovider may prescribe an antiinflammatory medication. You willbe given a st of rehabilitation exercises. ‘While you ae recovering from your injry you well need to change your sport or activity tp one that does not make your condition worse For example if ‘running causes you pain, change toswinuning, When can I return to my sportor activity? ‘The goal of rehabilitation is to etur you to your sport or activity as soon as is safely possible. If you Febumn too soon you may worsen your injury, which ‘could lead to permanent damage. Everyone recovers fram injury at a different rate. Return to your sport or activity will be determined by how soon the injured area recovers, not by how many days or weeks it has been since your injury occurred. In general, the Side view of hi ‘onger you have symptoms before you start teat- at sent the longer it will take to get beter. — GLUTEAL STRAIN @ PAGE 1 OF 3THE SPORTS MEDICINE PATIENT ADVISOR » You can do 10-yard gures-of eight first at hal speed, then at full-speed » You canjump on both legs without pain and you can jump on the leg onthe injured side without pain. How can a gluteai strain be prevented? lutea stains are best prevented by warming up properly and doing stretching exercises before your activity, Gluteal Strain Rehabilitation Exercises You can stretch your gluteal muscles using the fist 2 exercises right away. 1. SINGLE KNEETO CHEST STRETCH: Lie on your back with your legs sraight ou in rot of you Bring one hres up to your ces! an grasp the back of your thigh Pull your kree toward your chest stretching your butock ruscle, Hold this poston for 15 220 seconds nd rtum tothe starting Position. Repeat 3 i we times on each side heel of your leg ona stool about 15 inches high. Keep your knoe straight. Lean forward, bending at the hips until you fel a mild stretch inthe back of your thigh. Make sure ‘S\\ you do not roll yeur shoulders and APs end atthe waist when doing this CY \ or you will stretch your lower = © back instead. Held the stretch for 15 to 30 seconds, Repeat 3 times You can begin strengthening your giuteal mus- ‘les as soon as the sharp pain goes away and ‘you only have a dull ache when doing the luteal isometric exercise. 2. GLUTEAL BOMETHCS: Lion your stomach srih your kg sight cut bei you Spee Your uo muse together and ald race Us. Release DoSeaset 10, You can tegie stengteing your lta ma clasts soon se sty pin Soe aay end you cniy haves dace ‘when doing the gluteal (>-— fometisoence (CS ‘After gluteal isomertics become easier, you can do the next 3 gluteal strengthening exercises. ‘on your stomach with your legs straight out behind you. Tighten up your buttocks muscles and lift one leg ff the floor about 8 inches. Keep your knee Sigh Hold fos = ‘seconds. Then lower nee yourlygandie, SOS bodacbonta 5. RESISTED HIP EXTENSION: Stand facing a door ‘with elastic tubing ied around the ankle Son your injured side. Knot the other end OF of the tusing and shut the knot in the /,L) door Pul your le straight back, keeping (4) your knee straight: Make sure you do not ] ean forward: Do 3 sets of 10 Z| To challenge yourselt, move farther away ‘rom the door so the tubing pro- vides mone resistance GLUTEAL STRAIN PAGE 2 OF 2 5 & Fe 8 Fe i= 5 Eef 142) THE SPORTS MEDICINE PATIENT ADVISOR {6.HIP ABDUCTION (WITH ELASTIC TUBING: ‘7ALUNGES: Stand and take a large step forward Stand sideways near a doorway with your unin ‘withthe leg on your injured side. Dip the knee jured side closest tothe door. Te elastic tubing fn the uninjured side down toward the round the ankle on your injured side. Knot the floor and bend the leg on your injured bother end ofthe tubing and close the knot inthe side, Return tothe starting position. ‘door Extend your leg out to the side, Keeping Repeat the exercise, this ime step- ‘your knce straight. Return tothe star- pig forward wth the leg on your {ng position. Do 3 sts of 10. “uninjured side and dipping the “To challenge yourself, move ar- Jeg on the injured ede down, ther away from the door Do 3 sets of 10 cn each side. ‘After the gluteal strengthening ee ‘exercises become easy, stengihen Your buttock muscles by doing, Funges. opr ©2084 Mkinon Hest eons LLC All igs need Perms 0 cpy for tent acaba ww sprtsnedpscom 3 Fy ES FS g 4 a 5 EJ GLUTEAL STRAIN PAGE 3 OF 3