● in severe strain injuries, you will feel pain while you are running or after running.
Roll gluteus maximus to stand in front of a chair, squat, sit on the chair, stand back to the original position, and repeat the above actions.
Your body should be in a straight line from your shoulders to your ankles.
You feel pain when you go up and down stairs, walk on a slope, or even when you sit down.
Gluteus maximus bridge exercise: lie on your back on the floor with your knees bent and your feet flat on the floor.
● if the pain is severe or you still don’t recover after about 6 weeks, see a doctor.
Descend to a squat.
Think about it: you’re stretching out your legs and extending the muscles in your gluteal muscles, but a sudden and rapid action will lead to a responsive contraction of your muscles.
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Slowly lower the body, lower it to the lowest position as far as you can, pause for a while, then push the body up and return to the starting position as soon as possible.
However, when your ass has a sharp pain or feels pulled or feels a little painful after running, your hip muscle may be injured.
This is an action.
Then roll to one side and keep your body in a straight line from head to foot over the floor for 1 minute.
Do 3 groups, 15 times in each group.
How can we recover and prevent the same situation in future exercise? Today, let’s analyze the symptoms of gluteal muscle strain and the methods of repair and prevention ▼ your gluteal muscle is composed of three muscles: gluteus maximus, gluteus medius and gluteus minimus.
The key is that at the same time, your muscles are being pulled in the opposite direction.
Editor’s note: This article is for reference only and cannot be used for medical diagnosis of disease symptoms.
Start slowly and gradually increase the amount of exercise until you can do 3 groups a day, 10 ~ 20 times in each group.
Place your palms on the floor to support your body and roll your glutes back and forth from your hamstrings to your waist for 30 seconds.
Hold for a few seconds, then lower until you almost touch the floor.
They connect your pelvic bones and femurs and provide stability and strength as you run.
Lift your hips up until your knees, hips and shoulders are in line.
Stand with feet shoulder width apart, hands and arms on both sides of the body.
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The gluteus maximus sits on your foam shaft and your knees bend.
Change the other leg and repeat.
Prevention ● strengthen your hamstrings and glutes by adding interval runs, slope runs, or hill sprints to your runs.
If necessary, all readers are advised to consult a professional doctor.
The initial action of flat support is the push up position, but bend the elbow and focus on the front arm.
Put your palms flat on the floor and kick your legs straight back so that you can take a push up position.
Ouch! Symptoms ● a sharp pain or feeling of being pulled in the gluteal muscles.
The gluteus maximus is the largest muscle group in the body.
Do it 15 times, then change the other side.
Stand with your legs back and forth, 60 ~ 90 cm apart from your feet.
Put your feet flat on the floor.
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● if you can do these actions without too much discomfort, do the following exercises every day.
If you can, do a push up, then quickly bring your legs back to the squat position and stand up.
Hip strain usually occurs when the muscles contract during the extension phase of exercise, such as when you suddenly accelerate during running.
● do vertical and horizontal support, flat support and dumbbell split squat every day.
The goal is to do 3 groups on each side, 15 times in each group.
They cooperate with your body muscle group The hip and gastrocnemius muscles work together to make your body in a straight line during running, which is not easy to be injured.
● in the case of a slight strain, the pain will not affect the running, but you will feel the pain when you stop.
You should feel the gluteus maximus contraction.
Repeat the above action.
Hands, arms straight down on both sides of the body, palms up.
Mobilize the strength of the trunk and squeeze your gluteus maximus for 1 minute.
Dumbbells squat separately, holding one dumbbell in each hand, with both arms hanging naturally on both sides of the body.
How to repair ● ice compress the pain area 4 ~ 6 times a day for 15 minutes each time in the first two days after injury.
Cross your right leg over the front of your left thigh.
This is an action.
At the same time, do one leg squat, sit on the chair, or always do 6 groups, 15 times in each group.
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The goal is to do as many as you can in 3 groups, 15 times in each group.
The strong gluteus maximus provides stability, helps you maintain pelvic balance and provides energy for your running.
Use your body muscles to keep your upper body vertical.
Always do 6 groups, 15 times in each group.
Change the other side and make a plate support on the other side.