What is Your Gluteus Minimus?

"Oh!, my back is killing me and it hurts right here!!" you hear a friend say as they point along their waist line. "I think I have sciatica too because the pain runs down the side of my leg!"

Whether you have seen or heard something like this or not, it happens to probably 1000s of people everyday. People complain that it hurts them to walk or stand up straight. They even complain of hip pain that is "deep". And, even though you may not have caught it, not once did they hold their "back".

All of these are symptoms of a tight gluteus minimus muscle. As the name implies, it's a very small muscle with very large consequences. It is what is called a "prime mover" of the hip joint as well as a hip joint stabilizer. Its main function is to abduct, or move the leg away from the midline of the body. Think of doing jumping jacks. When the legs are apart that's abduction.

While jumping jacks or martial arts side kicks are extreme examples of the every day motion of abduction there are more subtle examples. Take for instance kicking a door shut because your hands are full of groceries, or, side stepping on the side walk to avoid bumping into someone. These are everyday examples of how you use your gluteus minimus to help you through your daily routine.

However, as was stated earlier, the minimus is small but very important. Like all muscles and tendons it can be strained because of repetitive use and become very tight and very painful, causing all sorts of discomfort. The most insidious example of overuse comes by way of the constant abduction of the hip joint that occurs when someone has to repeatedly get up from their office chair. This is compounded when you only have one way into your work station and thus, one way out.

While it may be a very small, even insignificant movement when done infrequently, its a whole 'nother thing when its done over and over and over again through out your day. If you are one of those unfortunates that is shackled to a desk that has a wall (or other obstruction) on one side that forces you to swivel to the other side day in and day out...watch out. You may be in for a little back and hip pain.

Typically this wouldn't be a problem if society wasn't so doggone technologically sophisticated. I mean, if you had to walk home a half a mile every day after work, your little gluteus minimus would probably just stretch itself out on the way home. But, after sitting at work for 8-10 hours, we go sit in our cars for another 1-2. Once we get home, we are too tired to do anything and so we sit down again at the dinner table or in front of the TV. And to top off the night, we go to sleep with our legs elevated on pillows or sitting in the easy chair. And with all of that, our friend the gluteus minimus doesn't get to stretch out and so gets very sore.

So, what to do, right? If you suspect a tight gluteus minimus, ask your physician for a prescription for physical therapy. Tell the therapist that you want a good stretching program (don't let them hurt you!!), and stick to it. I guarantee you that you will be amazed at how good you feel if you are able to stay on a gentle stretching program. Best of luck.