The anatomy of the gluteus maximus is comprised of three muscles. The gluteus medius is large and under the gluteus maximus muscle. It is not as large as the gluteus maximus which is the largest muscle in the body. The gluteus medius permits our thighs to engage in lateral or outward movements. Spreading the legs, for example, would be a rotation towards the outside controlled by the gluteus medius.
The largest, the gluteus maximus, is on the surface and often the focus of our workouts. It helps us stand and raise ourselves from a seated position. It also helps us straighten our legs muscles. The smallest, the gluteus minimus, rest towards the top and outside of our backside and folds under the gluteus maximus where it attaches to the top surface of the thigh bone. This strong little muscle connects to and works in conjunction with the other muscles, the tendons and bones in the pelvic region including the thigh.
All three work together, to maintain function, process forward movement and furnish integrity to the entire pelvic region. And since the thigh bone is connected to the hip bone, the gluteus maximus commits tremendous energy and guidance to our thigh bones (and muscles) as well as the lower back and vertebrae.
Without the gluteus maximus, our skeleton and specifically the spine would be without support. The glutes are the hinge required for operating the struts (our legs) that keep our skeletal structure upright. The health of our muscles is crucial to the fluid motion of our bones, large and small. Another reason the gluteus maximus is truly the keystone or foundation to the smooth operation of our pelvis.
The physiology of the gluteus maximus in conjunction with your back muscles is also geared to stabilize and propel the entire skeleton whether running, reaching, fighting or crouching. These are all positions that used to be imperative to survival for hunting and gathering.
Today the physiology of the gluteus maximus has been altered and impaired by a biological switch to a sedentary lifestyle. Even in the world of sports where tools and equipment have become an integral part of the game, we see more injury due to the interference by that equipment.
Often the gear increases the demand on the athlete surpassing the human’s true physical capacity. As a result, we see more hip replacements, chronic back conditions and sciatica in the sports arena and off the field.
The biology or biomechanics of the buttock muscles has more to do with thrust and speed when running. Besides the static function of the gluteus maximus, we know that it really leaps into action for us when we need to sprint to the finish line or escape from the predator.
Granted it anchors us increases our aptitude for control in many activities, but biologically it is intended for forward motion. Leaping, vaulting, sprinting and jumping are all forward movements requiring glutes that are in shape enough to propel or push our body weight up and forward repeatedly. Our gluteus maximus is behind: dunking a basketball or leaping for the highest apple, throwing spears or javelins, climbing a rocky cliff face or bounding over hurdles at the Olympics.
Injury to the butt muscles will interfere with your ability walk, sit and stand. Often pain associated with buttock muscle injuries is continuous so it is critical to begin repair immediately. Injury of the buttock muscles usually occur to the gluteus maximus, the largest of the three muscles that comprise the gluteus maximus.
Typically professional runners experience injury to the gluteus maximus because they did not take the time to stretch the hamstrings enough in training. Since all our muscle systems are interconnected, it is critical for professional athletes and weekend warriors as well, to focus on stretching the hamstrings. A poor stretching routine will compromise the gluteus maximus causing it to compensate for the inadequacies of the surrounding tendons and muscles.
During competition it has been discovered that the majority of runners crumple to the ground because a hamstring gives out. Had it been a vital aspect of their workout, it is unlikely they would have seen a cascade of tightening muscles generate this crippling scenario.
Stretching is a common cause of injury to any of our long muscles or tendons. The long muscles in our back and the deep layers in our gluteus maximus are susceptible to over stretching. Over stretching can tear and rip the muscle fibers causing intense pain that requires a lengthy recovery time. In turn, not stretching and warming up prior to athletic activity or simply shoveling the snow in the morning prior to any concerted movement besides making a cup of coffee is enough to cause injury to the gluteus maximus.
When we stretch we often forget to stretch this muscle. If you are a weekend warrior, you will be surprised to discover how painful it is to stretch the gluteus maximus. It is one of the most needed and used muscles in our body yet the most neglected when it comes to stretches and warm up. Lie on your back on the floor or bed and bring one knee up to your chest, now gently press or pull that knee to the opposing side.
You will immediately feel a pull or a pain in that gluteus maximus muscle of that cheek. If you feel a pain, it needs daily stretching to avoid injury and ensure stamina in performance.
Most injury requires three treatments, hot compresses, cold compresses and rest. It is that simple and the rest, unfortunately, is the most crucial step in the repair of all of our muscles. Deep tissue massage is not the answer, gentleness is the key. At the first sign of injury, immediately apply a cold compress to the gluteus maximus muscle. Then get yourself home and lay flat in bed – not an armchair.
Most armchairs are not remotely designed to cushion the gluteus maximus or back correctly. They actually put tremendous strain on the back muscles and radiate that hurt to the gluteus maximus and legs. So lay flat on your bed or favorite carpeted floor and stay that way for at least an hour. When you rise, apply another cold compress followed by a hot compress in 15 minute intervals. Walk around a bit and see how the muscle reacts to this repair schedule.
Unfortunately, professional athletes do not have the luxury to quit immediately after an injury. However, any weekend warrior does, so to insure that next weekends’ volleyball fun is back on track, take the time to heal injuries immediately so they don’t get worse and interfere twice as long with your lifestyle.
Physical therapy, massage, over the counter creams and gels are also available to help heal muscle strain and damage. But these options are also excellent tools and tricks to employ in your training. Use your physical therapist routinely to maintain your muscle and joint health. If his office offers massage, take advantage of it on a regular basis for total well being.
In conjunction with massage, there are gels that provide a warming sensation using eucalyptus and cayenne pepper formulas. These may have a temporary physical benefit by relaxing the injured muscle through warmth like a hot compress. On their own, they will not have any long term medical effect on your backside or any other muscle in pain. If you are injured, it will not hurt to use a warming gel or cream on the muscle immediately to relax it until you can get to a professional for assistance.
Massage can speed healing but ask for a gentle one. Deep tissue massage is only intended for muscles that are in good condition and without injury. Massage itself causes micro tears in the muscle fiber worked on; it is for this reason that damaged muscle should only see the lightest of strokes.
The gluteus maximus will benefit from a cream or gel aided massage with long diagonal strokes. Firm, slow pressure along the length of the muscle from hip to upper thigh in a diagonal motion will provide the best pain relief. The respite from the pain will help the muscle relax aiding and speeding the repair. After the massage, take the time to rest for a minimum of 15 minutes on your back without stretching or clenching the gluteus maximus. Then slowly continue with your activities, periodically applying hot and cold compresses or a gel or cream, when you can throughout the day.
