Exercising all your muscles is good for your well-being and flexibility. Sitting in one place for a long time can have negative effects on your body. Not only can it increase the chances of weight gain, but also affect your muscle strength.
One such condition, known as the dead butt syndrome has become common. Improper exercise and sitting in one place for long hours can affect the small muscles in your hip, which leads to pain and inflammation in the hip region.
What is Dead Butt Syndrome?
Dead butt syndrome, gluteal amnesia or gluteus medius tendinopathy (GMT) as known in medical terms, is a condition where the gluteus medius muscle cannot function normally. The gluteus medius muscles are responsible to provide support and stability to the hip and the inflammation in these muscles leads to the dead butt syndrome.1
One of the most common causes of the dead butt syndrome is sitting in one place or position for long periods. However, it can also occur due to improper training or workouts, soft tissue adhesion, or joint fixations.2
Symptoms Of Dead Butt Syndrome
If you have the dead butt syndrome, you may experience the following:
- Pain and stiffness in the hip. Sometimes, the pain may be more during the night or as soon as you wake up in the morning.
- The pain in the tendon increases when you use it. When you run, the pain in the area increases.
- In the later stages, there is inflammation, swelling, or tenderness in the hip region.
- Pain in the rear area that radiates down the leg.
How You Can Avoid Dead Butt Syndrome
There are several muscles in the hip region that are important to help you move in all the ways you want to, whether it is jumping, running or sitting. For normal functioning, even the small muscles must be used in the proper way to maintain a balance. Sitting in one place for a long time or running too much can affect these muscles which cause the pain.
To avoid dead butt syndrome, you must remember that working on the gluteal muscles is as important as exercising and strengthening the stronger muscles in the hip region. Most running and athletes face this problem because other muscles have to compensate and support the weak muscles in the hips or buttocks, which leads to pain in their quads, hamstrings, calves, or ankles as it puts too much pressure on them.
If you are required to sit on a chair all day in one position or posture, ensure that you move around frequently. Taking short breaks once in a while can prevent your hip muscles from contracting, and becoming shorter and tighter. Also, while you sit at your desk, squeeze your butt muscles to work the gluteal muscles and make them stronger.
Dead Butt Syndrome Treatment
In the initial stages, you can start by taking care of your hip muscles at home. Identify the area that hurts and rest it. Avoid straining the area by indulging in any activity as it can increase the pain. Don’t refrain from stretching or mild exercises to avoid or treat the stiffness. You may also use an ice pack to soothe the area. Keeping ice will help to reduce the pain.
Exercises that focus on strengthening the gluteal muscles can help. You don’t have to go to a gym. Simple exercises at home like single leg squats, bodyweight squats, and standing on one leg can help. Visit a doctor if the pain is severe.
|↑1||Cosgrove Alwyn; Schuler Lou. The New Rules of Lifting for Abs: A Myth-Busting Fitness Plan for Men and Women who Want a Strong Core and a Pain- Free Back. Penguin, 2010.|
|↑2||The Editors of Muscle and Fitness Hers. 101 Body-Sculpting Workouts and Nutrition Plans: for Women. Triumph Books, 2011.|