glute medius rehab
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| glen_danbury |  | glute medius rehab | 07-01-2013 @ 10:04 |
 Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | Ok, pretty sure I have a trigger point two in my glute medius Basically ever so often during either squats or deadlifts when I complete a rep and at the top my lowerback goes into spasms and is agony. After a day or so and its eased off I can feel its not my lowerback but rather my hips which have locked up and this is causing my lowerback to spasm. I constantly have a knot just below the ilium and with certain stretches and foam rolling it eases off. I have started to do a stretch where you flex and externally rotate the hip whilst leaning forward, foam rolling the area and doing band walk outs (hip abduction walks) as well as single leg stiff leg deadlift Anything else I can do to aid this or make the problem go away further as its messing with my squatting (unracking and walking out a weight it is agony from 160kg + yet once I break at the hips have felt fine and comfortable with 200kg+)? Thanks | ||
| crabhat |  | ... | 07-01-2013 @ 15:34 |
Member 569, 58 posts SQ 119, BP 80, DL 140339.0 kgs @ 76kgs UnEq | Just so you know, I'm not an expert, but I've had this too on and off for years, so I've read up quite a lot and tried different things. First suggestion is, don't stretch. When you stretch you're placing more strain on an already shortened, knotted muscle, which could create more trigger points. Second, try harder objects than a foam roller. The glutes are thick, so a foam roller isn't going to get in as well as a cricket ball, golf ball, the edge of wooden furniture or the elbow of a close and trusted friend. It hurts a lot to lie on these things (except possibly the friend) but usually you'll get the knot easing within a few minutes. Test pain and range of motion once it feels better and then stretch. Stretching after you've nuked a trigger point seems to help it stay nuked. The other thing you can try is to move the leg while the ball is on the knot in the GM. This is awkward and can hurt even more but the results come quicker. Third, see a professional who does dry needling. A Phyio or Osteopath who does medical acupuncture can find these things like a magician and if they're good, the needling kills knots almost instantly. You might only need one trip, then it's up to you to do the maintenance. £40 is about what I usually pay. (You can find plenty of dry-needling vids on Youtube if you're interested.) I hope this helps. | ||
| glen_danbury | | ... | 07-01-2013 @ 16:09 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | Cheers Most of the stretching I do is after some foam rolling but I do tend to find that if I feel locked up and in pain some stretching helps – but think your right as my crap foam roller and spiky ball thing aren’t up to scratch – used a grid foam roller at work and it was harder and a lot better so will find something more dense and solid to do the trigger point work. Someone said to me about dry needling the other day and have a physio place that does it near me so when I get paid at the end of the month might give it a go if its still iffy Appreciate your comments and help | ||
| Dave85 | | ... | 07-01-2013 @ 17:51 |
to row or not to row ...that is the question Member 1963, 811 posts SQ 202.5, BP 140, DL 265607.5 kgs @ 90kgs UnEq | Get a rumble roller and sit on the knobbly bits maybe? I have to use a combination of a foam roller, a drain pipe, the rumble roller, a tennis ball and golf ball, They all seem to work but some things work better in certain areas than other. Deep tissue massage on the glutes can be very painful but if you've got the money it's worth every penny! Hard to keep a straight face when asking for it though  | ||
| crabhat | | ... | 07-01-2013 @ 18:07 |
Member 569, 58 posts SQ 119, BP 80, DL 140339.0 kgs @ 76kgs UnEq | Glad to help, and I hope it works. | ||
| glen_danbury | | ... | 07-01-2013 @ 20:28 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | well some foam rolling on a grid roller followed by some stretching and was able to full overhead squat 45kg - so hopefully progress | ||
| AndyCoupe | | ... | 08-01-2013 @ 09:09 |
 His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | Post Edited: 08.01.2013 @ 09:11 AM by AndyCoupe I have one of these. They get really deep! Much better than a foam rollerhttps://www.thestick.com/ | ||
| Thing | | ... | 08-01-2013 @ 09:15 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | last night before i did my DL session i did the following Heated my back for 30 minutes use a baseball on the Glute medius and Priformis finding very painfull trigger points 10 minutes of stretching the hamstring, and glutes the tightness in my lower back deminised a lot. so i did the same thing again this morning and i'll do some more triger point stuff through the day with rumble roller and stretching tonight. as it feels that if the glutes and priformis were loose the tightness is deminished. | ||
| glen_danbury | | ... | 08-01-2013 @ 09:55 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | AndyCoupe said:I have one of these. They get really deep! Much better than a foam roller https://www.thestick.com/ which one? | ||
| glen_danbury | | ... | 08-01-2013 @ 09:57 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | Thing said:last night before i did my DL session i did the following Heated my back for 30 minutes use a baseball on the Glute medius and Priformis finding very painfull trigger points 10 minutes of stretching the hamstring, and glutes the tightness in my lower back deminised a lot. so i did the same thing again this morning and i'll do some more triger point stuff through the day with rumble roller and stretching tonight. as it feels that if the glutes and priformis were loose the tightness is deminished. cheers - it definitely helped and need something harder. just think of late Imogen doing too much workload for the hips | ||
| AndyCoupe | | ... | 08-01-2013 @ 10:05 |
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | glen_danbury said: which one? I have the sprinter stick. Comes with all the instructions on how to use it all over your body. | ||
| glen_danbury | | ... | 08-01-2013 @ 11:51 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | Post Edited: 08.01.2013 @ 11:51 AM by glen_danbury I can see it workign with IT bands, quads etc etc but how do you get it in a single knot in an area like the glutes? | ||
| AndyCoupe | | ... | 08-01-2013 @ 14:33 |
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | glen_danbury said:I can see it workign with IT bands, quads etc etc but how do you get it in a single knot in an area like the glutes? They are really flexible and you control how deep you want to work it. Just run the stick all over your glutes and you'll feel when you find the knot. They all have different ranges in flexibility depending on what area you want it for. | ||
| glen_danbury | | ... | 08-01-2013 @ 15:01 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | i might see if I can YouTube it as can't fathom how it would get to the knot I have. cheers will take a look about - where did you get it from? | ||
| AndyCoupe | | ... | 08-01-2013 @ 18:18 |
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | glen_danbury said:i might see if I can YouTube it as can't fathom how it would get to the knot I have. cheers will take a look about - where did you get it from? I got it as a bday present off my mum n dad. I think they got it off the official site. | ||