- Stretching the Hip Flexors
- Stretching the TFL/ITB
- Stronger Glutes
- 'Sit Bone' Pain
- Sciatic Nerve Gluteal Pain
Stretching the Hip Flexors
Often tight in runners, the hip flexors need stretching for optimal gait.
Stretching the TFL/ITB
The TFL (Tensor Fasciae Latae) is a difficult muscle to stretch. It connects the pelvic crest to the Iliotibial Band (ITB) at the top of the hip. If you try to stretch it normally, the ITB will take up most of the slack. Try foam rollering instead. You can carry on down the outside of the leg to the knee to stretch the ITB as well - normally quite painful! Start against a wall instead of lying down if you find it too much.
Weakness in the Glute muscles, often one-sided, can affect walking and running gait resulting in pain in the hips and knees. Here's a good exercise to test and strengthen the Glutes.
'Sit Bone' Pain
Pain in the bony part of the Glutes - the 'sit bone' or Ischial Tuberosity - is commonly due to bursitis or a Hamstring strain where it connects to the bone. It's not possible to say for sure which it is, but your therapist will carry out various tests to narrow it down. This is a great video which explains assessment and treatment.
Sciatic Nerve Gluteal Pain
Sciatic nerve pain is often local to the mid Gluteal /Sacral area, although it can refer down the leg as far as the foot (it can also originate in the Lumbar spine, which is a different condition). Here is the low down on the culprit (Piriformis muscle).