The best exercises to treat dead buttock syndrome are those that strengthen the buttock, because it is a muscle that weakens, causing the appearance of pinch-shaped pain in the hip during the race, for example.
Dead buttock syndrome is a condition, scientifically called medium buttock syndrome or dead buttock syndrome, that occurs due to lack of exercise with the buttocks. The buttocks are made up of three different muscles: the maximum, medium and minimum buttock. This syndrome, although large buttocks can be strong, the buttocks are much weaker than it is, resulting in an imbalance of muscle forces. As a result, the person may have inflammation of the middle tendon of the buttock that manifests as localized pain in the hip. during the race or sex, for example.
- This series contains 5 excellent exercises that strengthen the buttocks.
- Especially the medium buttocks.
- These exercises should be performed in 3 series of 6 to 8 repetitions at a time and can be performed 3 to 5 times per week.
Separate your legs wide from your hips and your right spine, bend your knees until you’re “sitting” in an imaginary chair. Make sure your knees don’t cross the toe line. The goal is to trabajo. de the buttocks and therefore should not tilt the body forward to facilitate movement.
Lie on your back and lift both bent legs to a 90-degree angle, keep your legs slightly apart, and narrow your belly by bringing your belly button closer to your back. Exercise involves placing one foot at a time on the ground, and while one foot goes up, the other goes down.
Lie on your back and keep your legs bent with your knees and feet together. With your hands, you must be able to touch your heel. Exercise involves lifting the trunk from the ground, maintaining the contraction of the buttocks to lower the body as much as possible from the ground, when you reach the maximum point counts to 3 and then goes down. You can lift the trunk from the ground each time, stretch one leg toward the ceiling, and then return to the starting position.
In this exercise you should lie on your side and put your arm resting your head, your legs should be bent, your back should be well aligned and the exercise involves opening your upper leg keeping your feet in contact. let the trunk turn and even if the leg opening is not very large, it counts is to feel the work of the buttocks.
When lying on your side, keep your legs stretched tightly and your body well aligned, where you can look down and see only the tip of your toes. join the hip, then the two legs should come down together.
The weakness of the middle buttock can affect anyone sedentary and spends more than 8 hours a day sitting, without exercising, however, this syndrome can also affect people who regularly perform physical activity, such as runners who like to run alone, without professionals. supervision and without strengthening other muscle groups.
Thus, it is easier for a runner who trains to only develop this weakness of the middle buttock than for those who practice triathlon, for example, because the variation of exercises helps to strengthen various muscle groups, being beneficial to the body.
To identify weakness of the middle buttock, the person can stand and support the weight of the body on one leg. When this muscle is weak or inflamed, hip pain is common; buttock pain during palpation, and it is common to keep the hip well positioned and posture good in this position. Pain can also occur when the person is lying on his or her side and lifts his right leg up to his hip or up, when he or she runs or sits for more than 30 minutes.
Weakness of the mid buttocks can cause inflammation of the tendon of this muscle that causes severe pain, such as pinching the hip area when standing for many hours, climbing stairs, or sitting in a hard chair. be pain in the lumbar spine that becomes common in the knees due to ilio tibial band friction syndrome and increases the risk of ankle sprains during a run.
If these symptoms are present, you should go to your orthopedist so that you can have tests that identify this disease and that they are not other diseases such as osteomyelitis or bursitis, for example, tests are usually not necessary and only certain forms of palpation and specific positions, which are orthopedic tests, are sufficient to lead to diagnosis.
When weakness in the middle buttock causes severe pain and inability to sit for a long time, the orthopedist may recommend taking anti-inflammatory drugs such as ibuprofen or naproxen and using an ointment like Cataflan to pass the painful site. Physical therapy is essential to maintain the balance of muscle groups. Deep buttock massage also helps to cure inflammation and reduce workouts, decrease frequency and time is also important to cure this syndrome more quickly.
The best way to avoid dead buttock syndrome is to exercise with different muscle groups, indicating that mainly runners should also strengthen their buttock and abdominal muscles during their training, these exercises should preferably be guided by a physical education professional, personal trainer or physiotherapist who works with pilates, for example.