Running is a high-impact activity that can take a toll on your body -- including your glutes, or buttocks muscles. Glute pain can range from mild to severe and be painful enough for you to discontinue running temporarily. Gluteal pain has a variety of causes ranging from overuse to conditions of the lower back. This pain does not have to stop you from running; there are a variety of modifications and precautions you can take.
Visit with your doctor. Prior to trying to run with glute pain, receive a diagnosis. Glute pain can be the result of overuse, piriformis syndrome or sacroiliac joint pain. Glute pain can also be the result of sciatica, lumbar stenosis and other conditions of the lower back. Receive permission from your doctor prior to resuming running.
Attend physical therapy -- if indicated by your doctor -- or perform hip and buttock exercises. Exercises can help reduce pain and strengthen your glutes and their surrounding muscles. Complete hip flexion, hip rotation and hip extension stretches. Stretch your gluteals, adductors, psoas, quadrcieps and hamstrings.
Ask your doctor about orthotics. Orthotics can be inserted into your running shoes and help absorb shock. Greater shock absorption can help reduce gluteal pain.
Change your running surface. Switch to running on grass, dirt or on a track. Softer running surfaces reduce the pounding and stress placed on your body as you run.
Receive a deep tissue sports massage. A sports massage can help reduce muscle tension in the lower back and buttocks.
- National Academy of Sports Medicine, Essentials of Personal Fitness Training; Scott Lucett
- SportsInjuryClinic.net: Sacroiliac Joint Pain