Pain in the buttock is one of the most common running related problems that I see in my clinic and I experienced this injury myself while training for my last marathon. I can still remember well that aching, pulling sensation that made sticking to my training plan literally “a pain in the ass”, and made driving or sitting on a hard chair uncomfortable. It’s difficult to make an exact diagnosis what causes pain in the buttock without doing specific tests and get it checked by health professional. It can be caused by inflammation of the hamstring origin, the gluteal, deep hip or pelvic floor muscles, irritation of the nerve that passes through the buttock, inflammation of the ischial bursa, problems in the lower back (joint, disc, nerves) and so on. Most of these injuries are commonly caused by over-training (too much too fast), unfavorable running form (overstriking), muscle imbalance, inadequate recovery, stress, among other factors.
Mild inflammation could settle within a week. If other factors are involved or the problem is allowed to become chronic, it can persist for many months. Don’t run through it and hope that the problem will somehow solve itself, let it check out and start working on the cause.
A sports massage can ease pain and tension and stimulate healing. Combined with the right strengthening and mobility exercises, it will get you back into training faster and even stronger as before.
Be smart with your training; don’t just focus on getting the miles in, work on good core strength and flexibility too. And most important: don’t ignore a niggle. Because your body lis telling you something. Listen to it and solve it before it turns into a chronic problem. Pain is like a smoke detector: it reacts to the slightest smoke source. Because it’s way easier to take a burned chicken out of the oven than to replace a burnt down kitchen.
I’m happy to help you with a skilled massage, adapted to your needs and the correct exercises. Give me a call or send a message. In the meantime: enjoy running, stretch afterwards (figure 4, downward dog, pigeon pose, knee to opposite shoulder, roll down) and perform a shoulder bridge daily.