Explanation of Diagnosis

A gluteal muscle strain occurs when the gluteus maximus, medius, or minimus muscles are overstretched or torn due to sudden movements, heavy lifting, sprinting, or overuse. Symptoms include pain in the buttocks, tenderness, weakness, difficulty sitting, walking, or climbing stairs, and swelling or bruising in severe cases.

Specific Work Modifications

• Avoid prolonged sitting; use a cushion or ergonomic chair for comfort.
• Take standing and stretching breaks every 30-45 minutes.
• Avoid repetitive bending, squatting, or heavy lifting until pain subsides.
• If walking is painful, modify tasks to limit movement.
• Use a cold pack at work (15-20 minutes) if swelling or discomfort increases.

Specific Activity Modifications

• Avoid high-impact activities such as sprinting, heavy squats, or jumping.
• Modify workouts by switching to low-impact exercises such as swimming, cycling, or walking at a slow pace.
• Use proper warm-ups and dynamic stretching before returning to activity.
• Gradually reintroduce strength training with lower resistance and proper form.

Recommended Supplements

• Collagen peptides (10 g daily) – Supports muscle and tendon repair.
• Vitamin C (500 mg daily) – Aids in collagen synthesis for muscle recovery.
• Magnesium (300-400 mg daily) – Helps with muscle relaxation and reduces cramping.
• Omega-3 fatty acids (1000 mg daily) – Reduces muscle inflammation and stiffness.
• Turmeric (500 mg twice daily) – Provides natural anti-inflammatory benefits.

Recommended Nutrition and Hydration

Diet Recommendations:

• Muscle-repair foods: Lean protein (chicken, fish, eggs), legumes, and Greek yogurt.
• Anti-inflammatory foods: Fatty fish (salmon, sardines), turmeric, berries, nuts, and leafy greens.
• Collagen-boosting foods: Bone broth, citrus fruits, and bell peppers.
• Limit processed foods, sugar, and alcohol, which can slow recovery.

Hydration Tips:

• Drink at least 2–3 liters of water daily to support muscle function and tissue healing.
• Electrolytes (potassium, sodium, magnesium) may help prevent cramps and stiffness.

Home Exercise Prescription

Perform 2-3 times daily to reduce pain and improve mobility:

Phase 1: Pain Relief & Mobility (Days 1-5, Reduce Swelling & Stiffness)

1. Ice Therapy

1. • Apply ice pack for 15-20 minutes, 3-4 times daily to reduce swelling.

2. Seated Glute Stretch

1. • Sit upright, cross one leg over the opposite knee, and gently press down.
   • Hold for 20-30 seconds, repeat 3 times per side.

3. Pelvic Tilts

1. • Lie on your back with knees bent, tighten your core, and flatten your lower back.
   • 10 reps, 2 times daily.

Phase 2: Strength & Flexibility (After 5-7 Days, Once Pain Improves)

4. Glute Bridge

1. • Lie on your back, bend knees, and lift hips while squeezing the glutes.
   • 10 reps, 2 times daily.

5. Clamshell Exercise (Hip Stability)

1. • Lie on your side with knees bent, lift the top knee without moving your hips.
   • 10 reps per side, 2 times daily.

6. Standing Hip Extension

1. • Stand and extend one leg backward while keeping your knee straight.
   • 10 reps per leg, 2 times daily.

Phase 3: Strength & Return to Activity (After 2-3 Weeks, If Pain-Free)

7. Bodyweight Squats (If Comfortable)

1. • Keep your weight in the heels and avoid deep squatting.
   • 10 reps, 2 times daily.

8. Lunges (Only If Pain-Free)

1. • Step forward and slowly lower, avoiding excessive hip strain.
   • 10 reps per leg, 2 times daily.

⚠ Avoid explosive movements (jumping, sprinting, heavy lifting) until fully healed (typically 3-6 weeks).

Helpful Books

1. "Rehab Science: How to Overcome Pain and Heal from Injury" – Tom Walters, DPT
2. "The Anatomy of Stretching: A Guide to Flexibility and Injury Prevention" – Brad Walker

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.