Hi , following a scan I have been diagnosed with a tear in my glute muscle and also in the muscle that joins the Iliac crest (boney bit on outside of pelvis!) I have been resting with some swimming and gym work and now a slow and easy return to running. But I am still experiencing tightening in the hamstring after 2-3 miles, so I think more rest is needed. Has anyone else experienced this. I have been doing glute strengthening exercises but I am not sure if this is a good idea??
I have also been doing regular Pilates, is this helping or hindering?
Due to go back to BUPA soon for follow up appointment but any advice is very much appreciated.
Specifically what glute strengthening exercises are you doing?
Pilates should be fine.
I am doing squats and leg lifts and also the Pilates side leg lifts . I'd like to do Gym work on the leg strengthening machines but not sure if this is the right thing to do or not, will it strain the glutes too much?
Are the squats body weight only?
There's no reason why you can't use the leg machines at the gym providing it's pain-free for you. Bear in mind the machines only work a couple of muscle groups, whereas more global exercises like squats and lunges work more, muscles and are more functional. for returning to running.
I'd definitely add some lunges to your rehab - especially dynamic ones. With your feet hip-width apart, take a long step forward and then drop the back knee to 6" off the ground. Come up a bit from this position then using the front leg push yourself back to the start position.
Great , thanks for that Siance.
Yes the squats are body weight only, so i'll add the lunges to these also.
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