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
Comments
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.
Where is your pain?
What movements hurt at the mo?
I am just worried that I am not going to be ready for London in 5 weeks time.
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.
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!
I can see his point about glutes stretching, personally though I do find them helpful.
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.
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!
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
As you can probably tell from my messages I am a little nervous about being ready for the London Marathon.
Good luck
Greg
Greg
Good luck and see you on the mall!!
<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