Pain in the buttocks makes life uncomfortable. Knots in the glutes are spasms and cramps in the gluteus muscles located in the posterior. The buttocks have three gluteus muscles – gluteus maximus, minimus and medius. These muscles are located at the rear of the pelvis and allow smooth movement of the hip, trunk and the legs as well as providing support for the body when standing and cushioning the pelvic bone while sitting. Gluteus maximus is the strongest and the largest of the gluteal muscles which helps in the rotation of the hip and extension of the trunk.
When the muscle are pulled due to spasm, numbness and shooting sharp pain can be felt in the bottom since nerves and blood vessels pass underneath these gluteus muscles. Knots in the glutes can be caused by injury or giving pressure to these muscles particularly the gluteus maximus.
Knots in the glutes can affect any individual and can occur suddenly or slowly and usually depends on the underlying cause.
Causes of knots in the glutes
Cramps and spasms in the gluteus muscles happen when a person becomes less active and there is a constant pressure such as sitting for long periods of time at one place. Take note that it can give pressure on the vessels. Circulation of blood becomes weak and the glutes are starved of the essential nutrients, thus causing cramps of the gluteus muscle. There is also difficulty in performing simple movements such as rising from sitting position and climbing stairs. Other causes include the following:
- Traumatic injury caused by a fall or a direct trauma to the area can cause pain and spasms of the gluteus muscle.
- Engaging in strenuous activities without doing proper stretching and warm up exercises can cause pulling of the gluteus muscle and athletes are prone to spraining and straining of the gluteus muscles.
- Injury or irritation of the nerves coming from the spinal roots can result to spasm and knots in the gluteus muscles. The pain is agonizing and sharp or can be numb and aching with stiffness of the muscle.
Treatment and home remedies of muscle knots in the glutes
- When the muscle undergoes spasm, the individual should perform some gentle stretching but if spasms are severe, rest the affected muscles.
- Once the pain is minimized, perform gentle stretching in order to relax the muscles.
- Apply alternately cold compress and warm compress in order to help promote proper circulation of blood.
- Physical therapy exercises can help in relieving pain and spasms of a tensed gluteus muscle.
- Massage helps in improving circulation and rest strained muscles. A simple massage using the fingers over the strained area at least once in a day will rest the muscles of the buttocks.
- Walk in the morning for a few minutes is the best exercise for knots in the glutes but before starting any exercise, the individual should take a muscle relaxant medication to help minimize inflammation and stress in the muscles.