Stretches for a Strained Gluteus Minimus

The gluteus minimus is part of the gluteal complex that makes up the muscles in your buttocks. It's difficult to palpate because it lies beneath the larger gluteus medius, extending from the middle of the ilium of the pelvis to the greater trochanter of the femur. Stretching can be a part of the healing process for muscle strain, however, it depends on what kind of stretching that you're doing.

  1. Causes of Glute Strain

    • A muscle strain is a tear of one or more muscle fibers, which often occurs near or at the tendon. In this case, it is the tendon that attaches the gluteus minimus to the femur. Gluteus minimus strain is often caused by too much force applied to the muscle, such twisting your hips too quickly and too hard when you change direction while running or lifting something too heavy. In some cases, the muscle is strained from chronic inflammation from repetitive movements and overuse. This causes the surrounding tissues and muscle fibers to stiffen, which is your body's natural way of protecting the injured area from sustaining more damage. Thus, the glute muscle may feel tight.

    Passive Dynamic Stretching

    • Although static stretching -- holding a muscle stretch for 20 to 30 seconds -- is recommended by most rehab professionals, it's not the best method of recovering from a muscle strain. Physical therapist Tony Ingram recommends that you perform passive dynamic stretching exercises instead of static stretching because the former increases joint and muscle mobility without activating the injured muscle. Passive dynamic stretching is using other body parts, rope, pulleys or another person to move the injured muscle. A sample stretch for the gluteus minimus is to lie on the floor on your back and use your hands to bring your knee toward your ribs. Grab the back of your hamstrings near your knee and gently pull your knee toward your ribs until you feel a very slight pain in the injured area. Hold the stretch for less than 10 seconds and carefully bring your foot to the floor with your knee bent. Repeat the stretch for 1 minute.

    Isometric Contraction Stretch

    • Once you're able to contract the muscle without pain, progress to active isometric contractions of the muscle, where you consciously tighten the muscle without moving it, which is similar to how bodybuilders flex their muscles. You can contract the gluteus minimus by lying on the floor on your back with your feet on the floor and your knees bent. You can also do this in a standing position. Hold the contraction for 5 seconds for three sets of 10 reps. Add this stretching method to the passive dynamic stretches.

    Dynamic Stretches

    • After the muscle strain has completely healed, perform dynamic stretching to maintain your glute muscles' mobility. These exercises should mimic the activity or sport that you're going to play. For example, soccer players should perform cross-body kicks, while runners should do side hip swings and stationary marches. These exercises are best performed during a warm-up to stimulate your nervous system and to increase tissue elasticity. Save static stretching, such as the pigeon stretch, for after your training.