Sore hips can often be caused by tight glutes or even a pulled gluteus muscle. In the glutes there are three main muscles that make up our buttocks and have more of an impact on how are bodies move than most people realize. While the gluteus maximus is most well known the gluteus medius and gluteus minimus muscles help to prevent excess friction within the hips. These muscles rotate the hip to the outside, extend the trunk of the body, and perform movements such as the squat and lunge. The gluteus medius and gluteus minimus muscles are often abused when sitting too long. Sitting causes the hip flexors to become short and tight while the hips near the gluteal muscles become long and weak. The gluteus medius holds our pelvis upright as we stand.
I couldn’t figure out why my chiropractor was finding my right leg to be shorter than the left leg. As you can probably imagine I had a difficult time doing my favorite exercise, walking. I finally found the answer when visiting another chiropractor. I learned that I have a hip problem because of tight glutes on the right side. My problem is most likely due to the long periods of time that I spend sitting. I do a lot of sitting while writing articles, and when driving for my job. Deep massage of the glutes is required for relief. Remember, there is good pain and bad pain. If you have ever worn a brace you will find comfort, however, extended use will cause bad pain and it is time to remove it temporarily.
Some doctors diagnose bursitis as causing the trouble. Dysfunction in the hip may only be in the abductor muscles which are the gluteus medius and the gluteus minimus. Abductor muscles move limbs from the body while the adductor muscles move them towards us.
Treatment Strategies
Stretching exercise can be done before getting out of bed in the morning.
-Sit on one of your glutes with our deep massage balls therapy tool. This will help to loosen the hips and pelvis.
-Lie on your back and bend your knees. Cross one leg over the other knee and rest the ankle on top. Pull your ankle toward your chest while pushing the crossed knee away from you.
-Lie on your back and raise a leg towards the ceiling. Use your hands as support behind the hamstrings and thighs. The other leg can be bent or straight.
-Lie on your back and push your bent knee toward your chest against your hands.
-While standing move your pelvis in a circle with your hands on the hips.
-While standing on one leg place the other ankle across the standing ankle and pull the crossed knee back.
-Place a pillow between your knees while sleeping.
If you have a pulled gluteus muscle then ice it for 20 minute intervals. When the hip abductor muscles are the root of the problem, deep massage therapy of the sore hips and glues is the way to bring relief and to get them back to full activity.
