The Gluteus Medius muscle is critical for a healthy lower back and hips. Without Gluteus Medius it would be impossible to walk, stand, and lift properly. Glute Medius trigger points can cause this powerful muscle to pull the pelvis downward - resulting in the loss of the natural lower back curve and a whole lot of pain.
Read on to learn what causes Gluteus Medius trigger points and how to release them!
Content - Gluteus Medius Trigger Points:
- The Muscle & Function
- Pain Pattern
- Symptoms
- Finding Relief & How To Release
Gluteus Medius Muscle:
Gluteus Medius Muscle
Glute Medius is a hip abductor muscle in the upper-outer buttocks. In function, Gluteus Medius extends the leg out to the side of the body as in the picture below. (Check out our page on glute medius kickbacks for more examples)
Gluteus Medius Function - Hip Abduction
Gluteus Medius also functions in keeping the body upright while standing on one leg. To illustrate - while standing on your right leg, your right Glute Medius is engaged to prevent you from falling over to the left.
With this function in mind, you can imagine Gluteus Medius is quite well-developed (and sometimes incredibly tight) in runners - because running is a constant exchange of planting and pushing off of one leg. If you jog, sprint, hike, or even walk frequently and feel sore in the upper buttocks and lower back, it is likely the Gluteus Medius muscle at the source.
Lastly, Gluteus Medius is very active in high-impact sports and during heavy lifting. Advanced athletes tend to be very strong in this region, especially if their sport requires lateral movement like tennis, basketball, football, or soccer.
Gluteus Medius Trigger Point Pain Pattern:
Gluteus Medius trigger points can cause pain all around the lower back, buttocks, and outer hips [1]. As stated by Amber and Clair Davies - "It's a mistake to assume the problem is in the place that hurts!" [2] - and that is especially relevant for Gluteus Medius, which can cause a ton of lower back pain even though it is not directly a lower back muscle.
The Gluteus Medius pain chart is wide and sharp. Gluteus Medius trigger points can refer pain to the lower back, tailbone, buttock, and everywhere else you see the bright pink madness below. More on referred pain and trigger point charts here.
Gluteus Medius Pain Pattern [1]
Gluteus Medius Trigger Point Pain Symptoms:
Personal Anecdote: As someone who has dealt with Gluteus Medius trigger points and pain first hand, it is one of the most debilitating muscle pains. At its worst I couldn't sit, stand, or even move without discomfort, and bending over was impossible. My lower back was flat in a "tail-tucked" position and no position seemed to relieve the pain for long.
According to Travell & Simons: "Patients with active trigger points in the gluteus medius muscle are likely to have a chief report of pain during walking and with weight-bearing activities. The patient will typically report increased pain with carrying a load, walking, running, or climbing up stairs [1]."
Patients may also struggle with standing too long, getting in and out of the car, standing up from sitting, and shifting weight laterally from one foot to the other. Pain in the lower back and upper buttock region (around the waistline) are signals that Gluteus Medius trigger points should be investigated [1].
Gluteus Medius trigger points are often brought on by participating in a high-impact activity that one is either a) Unconditioned for or b) Went into cold/without proper warmup. Think not working out for months, then abruptly going all-out in a pickup basketball game - Gluteus Medius probably wouldn't be thrilled.
How To Release Gluteus Medius Trigger Points:
The best and only way to release Gluteus Medius trigger points is with targeted, precise deep tissue massage. This can be done with the hands of a professional in a clinical, or at home with a purposefully made tool like QL Claw.
We love QL Claw because you can release trigger points in the 5 main muscles that cause lower back pain when tight - and Gluteus Medius is high on that list. The flat/ramp portion of the Claw provides a nice base of support on the tailbone while the knuckle/trigger portion falls right into the Gluteus Medius trigger points. Check it out at the link below!
Gluteus Medius Release Tutorial
Gluteus Medius Trigger Point Release Using QL Claw
Video: Gluteus Medius Trigger Point Release Using QL Claw
Check out the links below on a Gluteus Medius release tutorial and QL Claw below. Get rid of Gluteus Medius trigger points and get back into that sport or activity you have been missing!
Gluteus Medius Release Tutorial
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.