If you suffer from hip pain and want to know how serious the problem is, you’ve reached the right place.
Hip pain is widespread and comes in all sorts of physically limiting forms. A couple common include tears, weakness, and tightness of the gluteus medius.
Today we'll cover how this muscle could be holding you back, as well as some symptoms, indicators, and doctor-tested tests to help you figure out what you’re dealing with.
Table of Contents:
What Causes a Tear? 9 Primary Factors
Gluteus Medius Tear Symptoms
Gluteus Medius Tear Test
Pain Patterns
Tear Treatment Options
Frequently Asked Questions
What Causes a Gluteus Medius Tear?
The Gluteus Medius muscle lies in the upper buttock region. Gluteus Medius is active during physical sports, running, walking, and virtually every activity you do on your feet.
Here are some common factors that can lead to a gluteus medius tear:
Stiff and tight muscles
The gluteus medius is under more stress when the hip's range of motion is restricted by tightness. This can come from an inactive gluteus medius, other close glute muscles, hip flexors, hamstrings, or lower back muscles.
Overuse
Overuse injuries result from repetitive activities that continuously stress the gluteus medius, particularly in athletes and active individuals. Minor strains can develop into large tears if not given enough rest.
Gluteal Tendinopathy
Sometimes referred to as "greater trochanteric pain syndrome" (GTPS), gluteual tendinopathy involves the breakdown or inflammation of the glute muscle tendons.
Specifically the gluteus medius and gluteus minimus, which are important for hip stabilization.
Injuries
Abrupt trauma like a fall or direct hit can result in an initial tear in the gluteus medius.
Muscle Imbalances
The gluteus medius may have to adjust for imbalances in which certain muscles are stronger or weaker than others, which raises the possibility of a tear.
Posture/Improper Biomechanics
Injuries can result from poor movement patterns and posture that put undue strain on the gluteus medius.
Sedentary Lifestyle
Leaving your glute muscles inactive for long periods increases the risk of future injury such as a tear.
Hip Bursitis
The inflammation of the bursa is a tiny fluid-filled sac that serves as a padding between the soft tissues and bones of the hip. Multiple bursae surround the hip, but the trochanteric bursa on the outside side is typically impacted.
Aging
Aging naturally results in a loss of flexibility and strength in muscles and tendons, which increases their vulnerability to tears, particularly when high levels of physical activity are sustained.
Gluteus Medius Tear - Symptoms
Outer hip and buttock pain
Swelling/inflammation:
Hip and back pain when sitting
limping when walking, running, etc.
Reduced hip range of motion:
Discomfort from internal rotation of the hip and knee
Pain Patterns:
A gluteal tear can cause a great deal of hip pain and even radiate to other areas of the body. Lower back pain is a common side effect of tearing the gluteus medius.
Gluteus Medius pain is one of the most debilitating pain patterns due to the sheer surface area it covers.
(Gluteus medius pain pattern)
Gluteus Medius Tear Test
A tear in the gluteus medius can be characterized by: 1. Discomfort on the outer part of the hip and buttocks 2. Irregular stride 3. Lower back pain 4. Restricted mobility
At home Single leg stance test
How to:
Stand on a flat, stable surface.
Lift non-efected leg, bend at the knee, and balance on the affected leg.
Attempt to maintain this position for around 30 seconds.
Notice signs of pain, instability, or compensatory movements (like tilting the pelvis or using arms for balance).
Perform the test on the other leg for comparison.
Additional Testing:
General lateral movements: side lying abduction, standing hip abduction, and knee stabilization exercises are often good indicators of the state of your gluteus medius.
(Hip abduction)
Areas of concern
Hip pain when:
Walking up stairs
Running
Squatting
Lunging
Biking
Lifting
Bending over
Pain and instability are a potential signs of a tear. You should meet with a healthcare professional if these issues arise.
No Pain?
If you are not experiencing pain and your knee still naturally wants to cave in (especially when squatting), there is a good chance you are suffering from a weak or tight gluteus medius or piriformis.
This doesn’t necessarily mean the muscle is torn, but it is a sign that the muscle needs some strengthening.
Gluteus Medius Tear Treatment Options
Rest, ice, and medication that reduces inflammation are commonly used to relieve pain and swelling after a gluteus medius tear. Physical therapy is essential for muscle development and rehabilitation, which includes specialized exercises and stretches. In extreme situations, a doctor may suggest corticosteroid injections or surgery. Consult a healthcare provider for a proper diagnosis and a personalized treatment plan.
FAQ:
How do I prevent gluteus medius tightness?
Deep tissue massage releases muscle knots and regular stretching preserves flexibility and can help avoid tightness in the gluteus medius.
In addition, to develop the gluteus medius, try some glute activation exercises like fire hydrants and glute bridges to strengthen and prevent future tightness.
Stay clear of over or underuse, poor posture, and risky situations that could lead to a potential injury.
How do you diagnose a gluteus medius tear?
A clinical examination is performed by a medical professional. Diagnostic imaging studies, such as an MRI or ultrasound, confirm the diagnosis and determine the degree of the tear.
At-home mobility and strength tests (such as the single-leg stance test) can give indication of a potential tear and what type of injury you’re dealing with.
What activities should I avoid if I tore my gluteus medius?
High-impact movements include running, jumping, and lower-body weightlifting. Look out for activities requiring repeated hip motions or place stress on the hip muscles (especially lateral movements like shuffling). Overall, any action causing hip pain or discomfort.
Now that you've read about the gluteus medius tear test, check out our page on gluteus maximus tears.
Sources:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.