My butt hurts when I run

Running is an aerobic exercise and many people run regularly to keep fit. Some people exercise blindly without professional training or understanding the essentials of running, which can easily cause harm to the body. Some people say that their buttocks hurt when they run. This is because they have not mastered the running techniques. Let me tell you what causes hip pain.

Having a strong butt is the key to having an enjoyable running life. Strong gluteal muscles play an important role in running.

The gluteal muscles are made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus.

They connect your pelvic bones to your femurs and provide you with great stability and strength while you run.

The glutes are the largest muscle group in your body. They work with your trunk muscles, buttocks, and gastrocnemius to keep your body in a straight line during running and make it less prone to injury.

Maintain strength and flexibility in all of these muscles and you'll be a very happy runner.

However, some runners still suffer from gluteal muscle strain due to insufficient warm-up activities, excessive fatigue, etc.

Today, I will explain to you how to recover when you encounter a gluteal muscle strain injury.

1. I feel pain in my buttocks. Where is the injury?

If you strain your hip muscles, you may feel a sharp pain or pulling sensation in your hip while running.

If the strain is severe, you will experience noticeable pain during or after running.

You may even feel pain when you go up or down stairs or when you sit down.

If you feel pain in the front of your hip, in your hip joint, while running, it's a sign that you have a stress fracture or a hip flexor strain.

If the pain is located low down, where your gluteus maximus and hamstrings meet, it indicates a proximal hamstring strain.

Pain that's concentrated in the buttocks could mean a gluteus maximus strain, piriformis syndrome, or sciatica.

If you feel discomfort in your gluteus maximus and no radiating pain, you may have a gluteus maximus strain.

2. How to recover from a strained hip muscle?

During the first two days after the strain, you should ice the painful area 4 to 6 times a day for 15 minutes each time.

If you have a mild glute strain, you can continue to do strength training, but be sure not to do any exercises that involve jumping or lunging.

Likewise, avoid stairs at any time if possible. You can also try taking anti-inflammatory medications to reduce pain and inflammation.