Buttock Muscles
Gluteus Maximus
Location The gluteus maximus is the largest of the three gluteal muscles. The other two being gluteus medius and gluteus minimus. Gluteus maximus is the muscle you will think of when you are sitting on your buttock. It is the most superficial of all the three gluteal muscles and covers nearly the entire buttock with the exception of the upper outer part where the gluteus medius is not covered by the gluteus maximus. This is the area where injections are usually administered.
FunctionThe gluteus maximus is a large muscle and is involved in activities requiring lots of power such as walking up the stairs, jumping, running or walking fast. They contract powerfully during squatting, when leaning forward with the knees bend or when standing up from sitting position. This is why many people who have overworked gluteus maximus feel stiff, limp while walking and may find it difficult to get up from sitting position. Touching the toes while keeping legs straight can also be hard if the gluteus maximus is too tight. The inability to touch toes can be, however, also due to tightness in the hamstring muscles. Both Gluteus maximus and Hamstring muscles should, therefore, be looked at together. Many people who have not been regularly exercising develop tightness in gluteus maximus muscle when trying new exercises, such as stair master or squatting with heavyweights. Since this is our main “sitting” muscle, sitting too much, especially on hard surfaces is another major reason while people experience pain in this muscle. Gluteus Maximus and pain in the buttockWhen gluteus maximus develops trigger points, many people not only feel the typical stiffness when walking due to the muscle tightness, but they will also experience pain in the buttock muscle itself. This is most noticeable when sitting down. A great number of people will report that it is hard to find comfortable sitting position when trigger points in gluteus maximus are present. They will therefore constantly move around while sitting. Some people may also experience burning sensation in their buttocks in addition to the typical achy sensation.
Most characteristic pain caused by trigger points in Gluteus MaximusThe pain referred from trigger points in the gluteus maximus is mostly felt locally. Besides the pain in the buttock, however, gluteus maximus also directly contributes to the pain in the tail bone, sacroiliac joint, gluteal fold and in the outer hip. The pain in the outer hip, also known as trochanteric bursitis, can be particularly disabling because it prevents the individual from laying down on the affected side at night and wakes them up from the sleep. There are usually other muscles involved in trochanteric bursitis and the bursa itself can be affected. Any treatment for trochanteric bursitis should always include careful search for trigger points in the gluteus maximus. Location of trigger points & Acupressure tipsTo locate the trigger points in the gluteus maximus, please refer to the detailed description below. In general, however, there are two set of trigger points. The first set of trigger points is located on both sides of the “sit bone” (ischial tuberosity). The “sit bone” is the bone that you feel when you sit on your hand. Another trigger point can be located between the sit bone and the tail bone. The trigger point is usually closer to the tail bone. The best way to massage these trigger points is to lean against the wall with a tennis or baseball ball between the buttock and the wall. To increase the pressure on the trigger points, lean slightly forward and support your hands on knees. Using a foam roller is not the best method to address these trigger points, because a foam roller cannot deliver the specific pinpoint pressure through the layers of fat tissue in the buttock muscles.
Summary
SymptomsAching & burning in the buttocks while sittingConstantly needing to change position while sittingStiffness in hips & limpingPain while rising from a low sitting (toilet/car seat) Location of Trigger Points Pain radiation Trigger point #1 TailboneBetween tailbone & sit bone Area around the sacrumTrigger points #2 & #3 Lower part of the buttockOn either side of sit bone Around the sit bone
Causes for development of trigger pointsTrauma to the buttock due to a fallSudden muscle contraction (catching when falling)Swimmers using a flutter kickSitting on hard surfacesSitting too much: restricts circulation in the muscle
Trigger points self-acupressureLocate the first trigger point as described abovePlace the ball between the wall & the buttockMove the ball horizontally over the tender spotFind a new tender spot slightly behind the 1st spotRepeat rolling back & forth over the tender areaFind the 3rd spot next to the sacrum & repeat
General recommendationsMove ball over the tender area 15-20 timesFind a new spot & repeat the processApply this massage at least 2-3 x a daySeveral short daily sessions are preferableDo not apply very strong pressureIncorporate into HOME TREATMENT PROTOCOL
Acupressure
Stretching Exercises
