Gluteus Medius

[bluebug32]

As someone who tends to overdo it, looking for a quick fix to a problem, I would just advise you to take some caution when starting something new, like yoga. Yoga is strangely deceptive. Most people think it's "just stretching," but I know a lot of people who are injured in a yoga class because they decide to push a little further. And if you're competitive, it's very hard to sit back while others go into the advanced form of a pose or hold something longer than you're comfortable with.

Are there any classes for beginners? Or any beginner dvds you could try?

[OakLeaf]

That's very very very true.

One thing I would be hyper-attentive to is instruction that *starts* gently, and then shows more advanced yogi how to progress - not a teacher who starts with a classical pose and *then* gives modifications to beginners or people with injuries, less flexibility, etc.

There was one teacher in particular at my studio that I learned I just could not do his class. He would give lip service to only doing what you can and not getting hurt, but he would START in a fairly tough place and invite people to back off if they needed to. I never felt I needed to ... until I came out of the pose with a muscle strain. Like, every single time I did his class.

[indysteel]

Catrin,

I just took a look at your gym's yoga/pilates schedule. I saw an "Andrea B" on there for reformer. I have to wonder if that's the Andrea Bergeman that head's up my yoga/pilates studio's reformer program. If so, I've heard really good things about her (although I have no direct experience with her other than in passing). Some of the other names make me wonder, too. Granted, it could be nothing but a coincidence, but there is some overlap in teachers in Indy because no one studio or gym offers enough to employ them full time. In any event, if Andrea B is Andrea Bergeman, you might reach out to her for some suggestions as to what pilates or yoga classes, if any, might be suitable for you given your current issues.

But I also tend to agree with Bluebug to some extent. I'm not sure adding something new right now is a great idea, unless you get your PT to sign off on it with some specific instructions.

[Catrin]

Ahhhh, pain free for now, delightful Saw both trainer and PT today, and one might think that I would be sore considering what they do to me, but I feel ever so much better! My trainer had been able to incorporate some of my PT suggestions.

As it turns out, on our initial evaluation visit he was able to rule out spinal derangement of any kind. I had sent him an email with Knotted's suggestions and he took some time when we started today to explain what he had already done, he took my question quite seriously. I also found that he is involved in a national McKenzie research project and is being published this month, interesting.

In the course of our session today my hamstrings started hurting again when I bent over, and we tried an experiment. When I bent over normally it did get my hamstrings attention. When I did the same thing but carefully kept as straight a back as I could - there was not the slightest bit of pain 5 hours later I still don't have any pain, any where Apparently my life-long habit of bad posture is having at least part of this...

Both he and my trainer have given me more exercises, and I will keep it up. PT things that Yoga would be more helpful over Pilates right now, but he thinks it is fine for me to start up either of them.

[KnottedYet]

In the course of our session today my hamstrings started hurting again when I bent over, and we tried an experiment. When I bent over normally it did get my hamstrings attention. When I did the same thing but carefully kept as straight a back as I could - there was not the slightest bit of pain

Posterior lumbar derangement.

Excellent, keep the good posture FOREVER!

With this very clear indication of a posterior derangement, I assume the PT is having you do the exercise Oakleaf described (backward bending). Keep doing that every 2 hours and as needed until you've been painfree for a week. Even if you get bored!

Keep the good posture forever and for always!

(I'm sure the PT explained to you that if you can control the pain by the way you manage your BACK during movement, then the issue is clearly not your hip nor your gluteus medius nor your hamstring.)


ETA: don't get too excited about this: "I also found that he is involved in a national McKenzie research project and is being published this month, interesting." They published my research too, and it even got presented at the big McKenzie shin-dig in Rio de Janiero. If they'll publish me... they'll publish anyone...

[Catrin]

Yes, he did explain that my current pain isn't in my hamstring - he also said that my core strength/stability is quite weak and is a contributing factor - he then proceeded to prove it He is using more than McKenzie to treat me as he thinks that there are multiple things going on and that he needs more than one tool to treat me. It is only the hamstring pain that is controlled by the way I manage my back - the OTHER pain (hip) is predictable and doesn't change with the position of my back when it comes. The hamstring never was predictable once the over-use injury healed.

He did recommend the backwards bending - and other exercises as well. The two abdominal surgeries that I have had certainly has a role in the core strength issue, and decades of horrible slouching posture can't have helped I am encouraged by how I feel after our sessions - regardless of whatever torture he may have applied during that hour. Second session today and I still feel better 12 hours later.

I will certainly take your recommendation about doing the exercise every 2 hours until I am without the pain for a week - and I greatly appreciate your input!

Edited:
I should note that the pain in the left hip is there when I rise in the morning (most of the time) or (half of the time) when I start walking. It does go away when I start doing more - however it really dislikes the Arc Trainer (stride is probably too long). It does seem centered on the gluteus medius and doesn't hurt elsewhere in the leg.

I should further note that the exact location of the hamstring pain yesterday at the PT was only at the exact spot where it attaches at the top - no further down. As you noted, the fact that bending over with a very straight back and spread out arms (eventually bring my hands down to touch the ground - proves it isn't really the hamstring. Have already started the recommended lumbar extensions...and am going to check out my beginner yoga options as well.