How to Treat and Strengthen Your Glute Med

🏋️The glute med muscle is essential for pelvic stability and is commonly strained during running.

🌡️Injuries to the glute med muscle are often due to training errors, such as sudden changes in intensity or frequency.

🛏️To treat a glute med strain, it's important to rest, ice the affected area, and use foam rolling and stretching techniques.

💪To strengthen the glute med, perform exercises such as clams, modified side planks, and crab walking.

🏃Once you can perform hops without pain, you can resume running activities.

What causes hip pain and glute med strains?

—Hip pain and glute med strains are often caused by training errors, such as sudden changes in intensity or frequency, and can also be the result of overuse or poor biomechanics.

How long does it take to recover from a glute med strain?

—The recovery time for a glute med strain can vary, but it typically takes anywhere from three to ten days. It's important to listen to your body and gradually progress through the rehabilitation exercises.

Can I continue running with a glute med strain?

—It's important to rest and allow the glute med tendon to heal before resuming running activities. Once you can perform hops without pain, you can gradually introduce running back into your routine.

What are the best exercises to strengthen the glute med muscle?

—Some of the best exercises to strengthen the glute med muscle include clams, modified side planks, and crab walking. These exercises target the glute med and help improve pelvic stability.

How can I prevent glute med strains?

—To prevent glute med strains, it's important to gradually increase the intensity and frequency of your training, incorporate strength training exercises that target the glute med, and ensure proper form and biomechanics while running.

00:00The glute med muscle is important for pelvic stability and is often strained during running.

01:45Rest, ice, and use foam rolling and stretching techniques to treat a glute med strain.

02:58Perform exercises such as clams and modified side planks to wake up and strengthen the glute med.

03:47Crab walking is another effective exercise for strengthening the glute med muscle.