is above the bony prominence on the outside of the hip and behind the bony prominence at the front of the hip, this is the likely cause. You can strengthen the gluteal muscles very simply by doing the following exercise:1. Lie on your side on the floor

this one. With one foot on a chair or ledge, bend your upper leg deeply and move your chest down onto your thigh. Keeping your chest low, gently try to straighten your bent leg. 3. Cross-legged sitting gluteals stretchStart in a cross-legged position

. 2. Lying gluteal stretch against wall Keep the ankle of your front leg just below your knee and ensure that you’re close enough to the wall for your lower back to be off the floor. As gravity gently brings your lower back towards

comparable to road running, set the gradient to 1-2 degrees. You’ll be underusing your gluteals, hamstrings and lower back muscles because you don’t have a static surface to push off from as you run. You’ll need to do excercises strengthen them separately

left side, so your right knee touches the floor. Extend your right arm towards the floor on your right side at head-height, and turn your head to look along it. Relax into the posture, then repeat on the opposite side. Stretches your gluteals, lower

the hamstrings, gluteals, calves, groin and quads in two sets of 30 seconds after exercise, and two sets of 7-10 seconds after a pre-speedwork warm-up jog. If you want to progress further and you have time in the week, try yoga, too.Strength training

an unaccustomed muscle activity. Typically, it occurs in the gluteals, quadriceps and shin muscles, especially after running downhill or sprinting. It’s always advisable to cool down with slow running and stretch after exercise, but this won’t necessarily prevent

on the pelvis. As you push off the ground, the glutes and hamstrings are engaged. 3. DownhillsWhen you're flying down a slope, you need strong gluteal muscles to help absorb the impact and counter the momentum of the forward motion. As fun as it may be to zoom

. Lean back, pulling your legs to your chest.Hip flexor stretchStand with one leg behind you. Slowly bend your front leg, contracting the gluteal muscles on your back leg.Quad stretchStand on one leg and use a chair or a wall to balance if necessary. Bend

to the gluteals within the buttock, to confirm the diagnosis. However, little else in the area will actually be sore to touch.Self-treatmentIf it’s bad enough to stop you running, RICE will only have a marginal effect upon treatment.Medical treatment