Hip & Thigh

What It Is

A strained gluteal muscle is a partial tear of the small fibres within one of the gluteal muscles. These are a group of three muscles located in the buttocks (Cleveland Clinic, 2025).

A muscle strain happens when a muscle is overstretched or torn. This usually happens because of tiredness (fatigue), overuse, or an explosive movement (Sherwood Forest Hospitals NHS Foundation Trust, 2026). Gluteal strains can be caused by stretching the muscles beyond what they can normally withstand, a direct blow to the muscles, using the muscles too much on a given day, or suddenly placing a lot of stress on the muscles when they aren't ready for it. Not warming up before exercise is a common cause of strains (NHS, 2024).

Strains are most common in the calf, hamstring and lower back (Sherwood Forest Hospitals NHS Foundation Trust, 2026).

Gluteal Strain Anatomy

The gluteal muscles start on the pelvis and attach to the top of the thigh bone. The gluteal muscles move the thigh backwards (extension, for example when you are standing and move your leg behind you), help to stabilise the pelvis and hip, move the leg out to the side, and rotate the hip (Cleveland Clinic, 2025).

The gluteal muscles are very active when standing, walking, running and climbing (Cleveland Clinic, 2025), as well as when squatting, jumping and lunging. When the muscle contracts, tension is placed through it. If the tension becomes too much because of excessive repetition or high forces, one or more of these muscles could tear.

Gluteal strains can also happen when you suddenly plant your leg to change direction, or when lunging. An example would be playing squash and lunging to get to the ball.

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat a Gluteal Strain

Most muscle strains heal by themselves within two to six weeks, although severe strains can take months, and gentle exercises are important early on, building to a graded exercise programme (Sherwood Forest Hospitals NHS Foundation Trust, 2026). I can help with many gluteal strains, using massage (once the first few days have passed), stretching once the strain has healed, and a graded programme to improve your strength, flexibility, balance and core stability. See the My Approach tab for how I work.

1. Protect and Keep Moving

In the first 2 to 3 days, protect the injury with relative rest: keep moving, but rest often (Sherwood Forest Hospitals NHS Foundation Trust, 2026). Avoid heat (such as hot baths and heat packs), alcohol and massage for the first couple of days, as these can increase swelling (NHS, 2024). As the pain settles, gradually increase the load on the muscle and return to normal activity as comfort allows (Sherwood Forest Hospitals NHS Foundation Trust, 2026).

2. Ice

Apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours (NHS, 2024). Never put ice directly on the skin. Ice can help to ease swelling and pain.

3. Pain Relief

The NHS (2024) says a pharmacist may suggest paracetamol to ease the pain and ibuprofen gel, mousse or spray to bring down swelling, and that ibuprofen tablets can be taken if needed. Do not use painkillers to help you play sport through an injury that has not healed. (This medicine information comes from the NHS, not from me. Always check with a pharmacist or your family doctor or nurse practitioner before taking any medicine.)

Tips

Build up training gradually and make sure you are doing exercises with good technique.
Take the time to warm up before you start exercising or doing any physical activity (NHS, 2024).
If you didn't have proper rehabilitation after a previous lower back or gluteal injury, you may be more likely to strain the gluteal muscles.
Allow time for your body to recover after activities or sport, as tired muscles are a common cause of strains (NHS, 2024).
Avoid strenuous exercise such as running for up to 8 weeks after a strain, as there's a risk of further damage (NHS, 2024).
Keeping generally fit can help to reduce the risk of injury.

Treatment

My Approach

My aim with a gluteal strain is to help the torn fibres heal and rebuild strength in your hip so it copes with running, lifting and sport again. How I work depends on how badly it's strained.

If it's a mild or moderate strain, with pain and tightness but you can still walk and use the leg fairly normally, I can treat it directly. If it's a severe strain, with a lot of weakness, a gap you can feel in the muscle, or you can hardly use the leg, please see your doctor first. Once you've been checked, I provide supportive care alongside their plan.

I start by assessing how your hip, pelvis and lower back move, your hip strength and how you walk. Work on the buttock is only when clinically relevant, with your informed consent and a signed consent form.

If It's a Mild Strain

First few days: I leave the injured area alone and ease the guarding in your lower back and other leg
Very gentle, pain-free tightening of the muscle without moving the hip
As the pain eases: lighter work closer to the injury, trigger point work nearby, and warm or cool applications in the clinic; I'll show you how to use ice and contrast (warm then cool) at home
Strength builds from static holds to bridges, step-ups and lunges, then hip thrusts and Romanian deadlifts, with a home programme between visits
Once it has healed: cross-fibre work and gentle stretching so the muscle regains its length, then a graded return to running and sport

If It's a Severe Strain

I work alongside your doctor's plan, and after any surgery I need your surgeon's okay first
Hands-on work for the lower back and other leg, which work harder when one hip is weak
Strength work in step with your medical team, then the progression above

Numbness, tingling, or skin that changes colour or feels cold needs urgent help (see When to get urgent help).

What to Expect

Typical Course

Typical course: For a mild strain, most people come in once or twice a week at first, then weekly, then less often, with a reassessment at about 4 to 6 weeks; most strains heal within two to six weeks, though running may need to wait up to 8 weeks. A severe strain can take months, with visits following your doctor's plan, usually about weekly.

What I Focus On

Severity Check

Protecting Early

Gluteal & Hip Release

Progressive Hip Strength

Graded Return to Sport

Please read

When to See a Doctor First

When to get urgent help

Call 911 or go to the emergency room at your nearest hospital if

You heard a crack when you had your injury
The injured area has changed shape or is pointing at an odd angle
The injured area is numb, tingling or has pins and needles
The skin around the injury has changed colour, such as looking blue or grey, or is cold to touch

(NHS, 2024)

Sources

References

Cleveland Clinic (2025) Gluteal muscles (glutes). Available at: https://my.clevelandclinic.org/health/body/gluteal-muscles-glutes (Accessed: 7 October 2026).
Sherwood Forest Hospitals NHS Foundation Trust (2026) Muscle strains (patient information leaflet). Available at: https://www.sfh-tr.nhs.uk/media/cdpkg34u/muscle-strains.pdf (Accessed: 7 October 2026).
NHS (2024) Sprains and strains. Available at: https://www.nhs.uk/conditions/sprains-and-strains/ (Accessed: 7 October 2026).

Massage therapy · Kitchener–WaterlooGluteal Strain

What It Is

Gluteal Strain Anatomy

Self-Care & Treatment

How to Treat a Gluteal Strain

1. Protect and Keep Moving

2. Ice

3. Pain Relief

Tips

My Approach

If It's a Mild Strain

If It's a Severe Strain

Typical Course

When to See a Doctor First

When to get urgent help

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooGluteal Strain

What It Is

Gluteal Strain Anatomy

Self-Care & Treatment

How to Treat a Gluteal Strain

1. Protect and Keep Moving

2. Ice

3. Pain Relief

Tips

My Approach

If It's a Mild Strain

If It's a Severe Strain

Typical Course

When to See a Doctor First

When to get urgent help

References

Related Conditions

Adductor Tear

Adductor Tendinopathy

Biceps Femoris Tendinopathy

Femoroacetabular Impingement (FAI)

Book a session