Pulled Glute

[Deleted User]

Hi,

 I have been training to take part in my first marthon in april and I think I have pulled my glute muscle in a standard run on Thursday. I get a pain in that region from time to time and it feels like it needs one good pop and it will be right. Is this a pulled glute muscle?

if this is the case will this clear up by 22nd April for me to do the London Marathon? I am no expert runner so I am concerned about not being able to do much or any training at the moment.

Please help

[Deleted User]

It has been a week now and there is only a slight improvement to the injury. I am starting to get a bit twitchy as I have not been able to run during this period.
I have tried RICE'ing it and doing nothing. Is there anything else I can do? I have been trying a foam roller on the area of the injury but I dont know if this is doing me more harm than good.

Any advise would be very grateful.

[Deleted User]

Hi Mark,
Where is your pain?
What movements hurt at the mo?

[Deleted User]

The pain seems to be in the buttock region. I can kind of feel it when I start walking but then it goes. If I start to run it feels fine to begin with then it becomes uncomfortable so I stop.
I am just worried that I am not going to be ready for London in 5 weeks time.

Six Physio

Hi Mark

.....you can't pull a glut, unless you've actually done something to pull it.

What you are most likely feeling is a tight glut due to a lower back problem, otherwise all of your RICING above would have helped.

Your glut tightens up to protect your back. Stretching your glut only stretches your back.....making your glut get tighter.

[Deleted User]

Sounds muscular and usually muscular injuries clear up fairly quickly, obviously it depends on severity though.

It may not be a pulled muscle but just the glute tightening up after all the training you will have done. A few things to try

1) heat - a hot bath or covered hot water bottle over the sore area for around 20 minutes
2) stretch the glute (often best done after using heat). Experiment to find a position that targets that area. Try lying on your back and bringing your knee of your bad leg towards the opposite shoulder (with the knee bent). Don't be too aggressive. Hold around 30 seconds 3-5 reps.
3) try "trigger point" massage. Find the tender area and gently work into it with a firm pressure. It'll hurt at first but should ease after 2-3 minutes. Again don't be overly aggressive. If it gets progressively more sore, stop.
4) do a good dynamic warm up before running
5) try cross training or treadmill running (you may find this kinder on the glutes) until it settles.

If it isn't improving then see a Physio. Pain in the glutes area can also come from the back. Obviously I haven't actually assessed you, that's the downside of the forum, we can only go on what you tell us!

Hope this helps!

[Deleted User]

Just saw Six Physio's post...
I can see his point about glutes stretching, personally though I do find them helpful.

[Deleted User]

Thank you for all the help. I will try stretching my back out and fingers crossed it will help with the problem.
I am feeling frustrated that I am not able to run and training for London marathon. At this stage I think it's best that I just relax and make sure I am fully fit for the big event.

Six Physio

Make sure you stretch the top bit and not the bottom bit of your back.

I think your problem lies at the bottom (too much movement with not enough control) and your glut is tightening to try to protect it - don't give it any more movement!

[Deleted User]

MB4

You have had this on and off, it feels like it wants to pop... sounds as though there is more to this than just a tight muscle.

If VLM is your goal - go and see your Physio ASAP!!!

This sounds like a local muscle reacting to either a pelvic or lower back problem. Both the local muscular but also the more central region (back/pelvis) need to be treated or it will keep recurring.

Good luck

Greg

[Deleted User]

Would seeing someone who specialises in backs be the best person to have a look at it? Or would it be more beneficial to see a physio?

[Deleted User]

Probably to see Physio first as this is something they should probably be able to deal with. If they do find something of a more chronic nature that requires further investigation then they would refer you.

[Deleted User]

Thank you to everyone who has given me some advise, I do appreciate it.

As you can probably tell from my messages I am a little nervous about being ready for the London Marathon.

[Deleted User]

Mark, I think training for a marathon can make a hypochondriac of us all! Every little twinge I feel at the moment makes me panic!

[Deleted User]

Good to be nervous - it is an incredible achievement - just remember to enjoy the day. When you start dreaming about the race - then you know you are ready!
Good luck
Greg

[Deleted User]

I'm doing Brighton Marathon in 3 weeks and I'm nervous too. Hard not to be really, all the training builds it up into something really important. Good advice from Lauren and Gregg though, just enjoy the day!

[Deleted User]

So I should not worry that I have not run for over a week now?

[Deleted User]

The rest will do you the world of good and as far as I am concerned is better than a hard week of training. Think about how fresh your legs and mind will be. I know many ultra runners who have run there best times on their least amount of training.

Greg

[Deleted User]

Have you tried a roller? I thought I had an IT band problem so bought a roller. I've found most of the pain is in my glutes so I'm seeing a sports massage therapist tomorrow. He's said he'll try his very best to get me ready for 22nd April! I haven't run for two weeks now but I have been on the bike and cross trainer. Try and keep your cv phys up in another way.

Good luck and see you on the mall!!

[Deleted User]

I haven't run for just over 2 wks either due to glute pain & inflamed SI joint. Am x-training to keep fitness and keeping positive that I'll make it to the start line...you are not alone!

[Deleted User]

Hi,  just been reading this as I sufferered a small tear in my inner quad two weeks ago and was doubting I'd be ready for VLM,  I was recommended KT tape and have been very impressed with how it has helped my recoverey.  The pain / ache is nearly  gone so will give it another 7 days aplying the tape before I  start running again so will continue with swimming until then.  I read some reviews on other threads knocking KT and Rocktape, but for me this has really helped.  (i'm not a sales person for KT tape, so not promoting that brand, it just works for me)

[Deleted User]

I can second that as I am using KT tape on my glute right now and it is making a big difference. (I can actually do a lunge without pain now which is massive progress!). I'm also going to give it another week before trying to run again but in the meantime will continue to pool run and bike, plus work on my core strength.

[Deleted User]

Please remember that KT and other forms of taping are there to assist healing but the cause of injury must be dealt with and rehab must still be completed

Pawor

<blockquote class="Quote">
<div class="QuoteAuthor"><a href="/profile/Physio%20in%20Blackheath" title="Link: /profile/Physio%20in%20Blackheath">Physio in Blackheath</a> said:</div>
<div class="QuoteText">MB4

You have had this on and off, it feels like it wants to pop... sounds as though there is more to this than just a tight muscle.

If VLM is your goal - go and see your Physio ASAP!!!

This sounds like a local muscle reacting to either a pelvic or lower back problem. Both the local muscular but also the more central region (back/pelvis) need to be treated or it will keep recurring.

Good luck

Greg</div>
</blockquote>
Greg, 

Do you practice? Blackheath is kinda my local and I am after a decent sport injury physio. What s your practice called? I could do with planned preventative check ups and of cours expert injury diagnostic as they happen 

Regards,

Adam