Really tight glute on one side only

ash2008

The last few weeks, my right glute or possibly my IT band is really tight, for example - if I bend over to reach into the fridge, i can feel the tightness stretching from my glute to part way down my thigh, but only on my right side.

I dont know how it got like that, as it didnt happen all of a sudden. Recently, ive been following a new workout routine which incorporates cardio, weighted workouts and stretching/flexibility workouts such as yoga and pilates. I am female and my heaviest dumbbells are 8lb each so its not like im lifting overly heavy.

Ive tried foam rolling, but that hasnt helped much. Is there anything else I can try...I dont want to stop working out if at all possible. Ive also thought about going to a physio as my health insurance will cover most of the cost, but id be a little bit embarrassed due the fact that the pain basically starts from my arse:o

dahat

Get a sliotar and roll around on it till you hit the spot,sore but effective

nice_guy80

or a baseball, or foam roller

then stretch - long holds of 30 secs

username123

Why on earth would you be embarrassed to see a physio? Your arse is part of your body, with muscles. A physio won't care if your problem starts from your arse, your groin or anywhere else potentially embarrassing. Only you care about that. Seeing as you mention you have health insurance I assume you are an adult, it's time to put silly childish embarrassments away and deal with a physical issue.

ash2008

Thanks for the replies:)

Ok so I tried foam rolling with a lacrosse ball, as I have one of those. It hurt more than the foam roller (which actually didnt hurt much at all), but from what I have read about rolling pain is a good thing right?? Should I do it every day and if so, when should I see improvements?

username123 wrote: »

Why on earth would you be embarrassed to see a physio? Your arse is part of your body, with muscles. A physio won't care if your problem starts from your arse, your groin or anywhere else potentially embarrassing. Only you care about that. Seeing as you mention you have health insurance I assume you are an adult, it's time to put silly childish embarrassments away and deal with a physical issue.

Yeah you are totally right ...I have just never been so good with any kind of medical treatments or stuff like that. I dont know why..they just make me feel uncomfortable. Im going to try rolling with the lacrosse ball for now and if that doesnt start to help, Ill make an appointment.

timchapman

Have a similar issue I find the stiffness is relived if I use a tennis ball on my lower back as well.

FastFullBack

ash2008 wrote: »

Thanks for the replies:)

Ok so I tried foam rolling with a lacrosse ball, as I have one of those. It hurt more than the foam roller (which actually didnt hurt much at all), but from what I have read about rolling pain is a good thing right?? Should I do it every day and if so, when should I see improvements?.

Ya definitely every day. Even multiple times a day. Go as slow as you can and when you find a sore spot try to rest your weight on that spot just barely moving. Very sore but very effective.

jimmyRotator

Basically you want to apply a maximum amount of pressure to the sorest point until you notice a reduction in the pain, this is the release. Roll around on the lacrosse ball until you find a really sore point (this is a trigger point which is an adhesion in the muscle caused by contracting muscle fibres), rest your body weight on this painful point, note that this can be very painful, hold until you notice a 50% reduction in pain. If you dont notice a reduction after 2 minutes move on and come back another time.

Check out the following video, you're looking to use the last technique that she demonstrates, which is sustained-pressure trigger-point release:

https://www.youtube.com/watch?v=N8MthNPcsEI

From: http://www.athletestreatingathletes.com