Glutes Cramping & How to Fix Them

If you have ever felt pain in one of your glutes that gives you the sensation on a pinch or like a spasm, that could mean you have experienced cramping in your glutes, and this is more common than you might think.

Most of us are familiar with the sensation that cramps produce in more than one body part. For this reason, it might not be too difficult to identify when we are having cramps in the gluteal area instead of it being any other kind of injury. However, let us describe glute cramps more in detail. The main characteristic that allows one to recognize cramping is the sensation of the muscle compressing. This feeling goes along with the pain, and it can be more intense when the affected area is in use. Sometimes, this compressing movement can even be visible through the skin.

These cramps can present as a sign of tight glutes. The glutes are formed by three muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. They extend from the sacrum and pelvis until the femur. Therefore, allowing and supporting movements such as hip abduction and extension, walking, running, jumping, among other examples. 

Taking this into account, some of the factors that can help generate tight glutes include:

• Sedentarism. Being inactive for long periods and not exercising regularly can contribute to the weakening of the gluteal muscles. As a consequence, the glutes are more prone to being tight.
• Also, doing some exercises or holding some postures can affect this area and cause cramping.
• In the same way, a common cause of tight glutes is when people go back to exercising after periods of sedentarism. This idea also implies that not stretching before exercising can make your glutes more vulnerable to this discomfort.

Treatment and Prevention

Knowing how this annoying spasm can appear, you can have a clearer idea of what procedure to follow when it comes through or even what to do before it does:

• The first immediate reaction after cramps come up should be relaxing the affected muscles. It could be done at least until the pain goes away.
• It could also be helpful to apply heat for around 20 minutes to the gluteal area in pain.
• In the medium – long term, you could implement other measures to treat/prevent these spasms. For example, you should reduce the intensity of the physical activity you practice when it involves the glutes. At least for a week.
• Stretching before and after exercising is a must to prevent any cramps or injuries in general. Besides these, any additional stretching session could only help your overall physical health as long as they are done safely.
• Massaging the affected area could also prove beneficial to help fight tight glutes. For this, you could use the help of some tools such as a tennis ball, a foam roller, or others.

Orthopedic Corner | Leon Mead MD Orthopedic Doctor | 730 Goodlette Road North, Suite 201  Naples Florida 34102 | Phone: (239) 262-1119