Trigger points are local spots in your muscle fibers and connective tissues that are hypersensitive to pressure and touch. This is caused by excessive neural stimulation to your tissues that causes them to stay contracted and stiff. Weak buttocks limit your ability to produce force when you move, such as walking, running and squatting. This is often caused by too much sitting -- which desensitizes, stiffens and weakens your buttocks -- or excessive fatigue from exercise.
Main Cause
Piriformis syndrome is a common cause of trigger points in your buttocks. This is the constant irritation of the sciatic nerve that runs parallel to the piriformis muscle deep in your hip. Sitting too much causes constant compression of the muscle and surrounding tissues to the nerve. Without opening the hip joint or stretching, the tissues and muscle stick to the nerve. When you exercise, the tissues rub against the nerve, causing inflammation and pain throughout your buttocks and even your hamstrings and lower back.
Therapy Treatment
Trigger point myotherapy is a type of massage therapy that involves applying different levels of pressure on the trigger points, especially the ones that cause muscle spasms. The therapist applies pressure to the sensitive areas with fingers, knuckles or elbows in 10- to 30-second intervals to alleviate the muscle spasm. It relaxes the muscle in order to release stored lactic acid and promotes blood and oxygen circulation to the muscle to avoid more lactic acid production. You feel somewhat sore within 24 hours after the massage, but you eventually feel looser and able to move more freely.
Self-myofascial Release
Self-myofascial release, or SMR, is a self-massage technique that breaks apart trigger points along the muscle. You can use a foam roller, massage stick or your own thumbs and fingers to roll and rub over the tenderness. If you use a foam roller, sit on top of the foam foll and shift your weight to your left buttock. Cross your right ankle over your left thigh near your knee, and put your left hand on the ground behind you. Roll up and down your buttock until you feel a tender spot. Gently rub the area until the pain goes away.
Hip Stretch
The National Academy of Sports Medicine recommends you stretch your hip after you perform SMR to reduce neural stimulation and sensitivity. Lie on the ground on your back with your arms out to your sides. Place your feet on a wall with your legs bent at 90 degrees. Cross your right ankle over your left thigh near the knee. Push your right knee toward the wall by using your hips. Hold the stretch for 30 seconds.
References
- Spine-Health.com; Exercise for Sciatic Pain from Piriformis Syndrome; Ron Miller
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- Spine-Health.com; Trigger Point Myotherapy
