A gluteal strain is when one of the glute muscles in your buttocks gets overstretched or torn. It usually happens during sudden movements, like sprinting, jumping, or changing direction quickly. The injury can range from a mild muscle pull to a more severe tear.

An analogy…

Imagine the glute muscle like an elastic band. If you stretch it too far or too quickly, it can tear or snap, that’s what happens during a gluteal strain.

What are other names that a gluteal strain can be called?

Gluteal Tear, Buttock Strain, Torn Gluteal Muscle

What causes a gluteal strain?

The gluteal group includes gluteus maximus, medius, and minimus, which are responsible for hip movement and stabilising the pelvis. A strain usually happens when the muscle is overloaded, especially during sudden or forceful actions. This can lead to small tears in the muscle fibres, causing pain and inflammation.

What are the signs and symptoms of a gluteal strain?

• Pain in the buttock, especially during movement or sitting
• Sudden sharp pain at the time of injury
• Swelling or bruising around the glute area
• Tenderness to touch over the affected muscle
• Difficulty walking, climbing stairs, or bending forward

What tests are used to diagnose on a gluteal strain?

Palpation: Checking for tenderness, swelling, or a gap in the muscle

Range of motion tests: Assessing hip movement and pain during activity

Strength testing: Comparing glute muscle strength side to side

How long does a gluteal strain take to heal?

Grade 1 (mild) strains may heal in 1 to 2 weeks. Grade 2 (moderate) strains often take 3 to 6 weeks. Grade 3 (severe) strains with major tearing can take 8 to 12 weeks or more, especially if rehabilitation is delayed.

How does a gluteal strain happen?

• Sudden explosive movements
• Overstretching the muscle, especially during kicking or lunging
• Inadequate warm-up or tight muscles
• Weak gluteal or core muscles that can’t stabilise the pelvis
• Previous hamstring or hip injuries
• Overtraining without enough recovery

What treatment can help a gluteal strain?

• Rest and avoiding painful movements during early stages
• Ice in the first 48–72 hours to reduce swelling and pain
• Compression and elevation if swelling is present
• Manual therapy (massage, dry needling, or soft tissue release)
• Gradual stretching and strengthening exercises as pain settles
• Progressive return to sport or activity, guided by a practitioner

What exercises or stretches can I do for a gluteal strain?

• Gentle glute stretches
• Isometric glute activation
• Glute bridges and clamshells
• Side-lying leg lifts and step-ups
• Balance and stability drills

What products can help with a gluteal strain?

• Wheatbag
• KT Pilates Band Pack
• KT Trigger Ball