Fact Checked

DEAD BUTT SYNDROME: From Sitting on Your Butt to Running Your Butt Off

Megan-Johnson-McCullough-01

Dead Butt Syndrome - (Image Credit: Shutterstock); Author picture - (Image Credit: Author)

Gluteus medius tendinopathy (GMT), also called Dead Butt Syndrome (DBS), is the inflammation of the tendons in the gluteus medius muscle. This is a smaller muscle of the buttock area, which serves as a stabilizer and supporter to the hip and pelvis when any weight bearing activity takes place.

This condition is actually quite painful and is most commonly found in distance runners, when a person intensely workouts, or when a person is just starting an exercise program.

DBS is becoming more and more common which is attributed to the long hours of sitting many people do and then those “sitters” use long distance runs as their form of exercise. However, even long distance running for anyone at all can bring this pain on.

Prevention Starts by Getting Off Your Butt

When a person runs or walks, the gluteus medius contracts as the weight of the body strikes upon the hip. As the gluteus medius activates (contracts), the hip flexor releases. Therefore, the hip and hip flexor and working in opposition.

However, if the tendon becomes inflamed, the gluteus medius might not activate and is therefore “dead” when you need it to work. Many runners have sedentary jobs, meaning the sit all day in a position that can cause the hip flexors to be tight. Stretching before running is advisable to loosen up the hip flexor.

Instead of just hitting the pavement, taking a moment to loosen up the hip flexor is advisable. Foam rolling is a great option (also called self-myofascial release). Dynamic warmups work too such as performing leg swings/kicks, walking high knees, or even walking before running can help.

Being proactive even if you don’t have this problem, is a preventable measure and an important component of self-care. Post workout stretching would then go hand in hand with this.

stretching workout

Practice Quality & Safe Training

Mis-training is also a culprit that causes Dead Butt Syndrome. Cross-training using weights is a popular running strategy for exercise programming for runners. The problem is that this weight training focuses on the major muscle groups, and tend to forget the smaller muscles that take on the pressure of the running impact motion.

When this problem happens, many runners just adjust their stride to make do with the pain and keep going. These can lead to other problems such as IT band syndrome, as well as DBS.
The quads, hamstrings, calfs, and hip flexors should be strength trained. For example, having short, tight hamstrings that are not strong, can cause the quads to overcompensate.

Now the hip flexor is confused and assisting more than normal. In the end, the kinetic chain of movement is faulty and injury is prone to occur. Using the hamstring and leg extension machines can help as well as performing dead lifts and the leg press machine. Calf raises in all three directions (in, out, and normal) will help balance these muscles.

Listen to Your Body Communicating Symptoms

The symptoms of DBS include stiffness and loss of strength to the hip area. Then of course during the walking or running, pain occurs. This pain can even shoot down the thigh, laying bed can be too uncomfortable, and if not addressed, this condition to worsen to hip bursa (extreme tenderness).

The trouble is that actual diagnosis by a doctor is not easy, rather, an MRI or X-ray will just rule out other problems.

Although most runners hate to hear it, but a doctor would likely recommend rest, ice, and cutting back running for treatment. Physical therapy and deep tissue massage are advisable.

deep tissue massage

Analysis of one’s running stride can also be performed to select corrective exercises to help address this problem. Sometimes proper shoes can help.

You literally need to “pace” exercise and take care of your body when it whispers so that you don’t wait until it screams. I call that a self-induced setback.

Less can be more an quality over quantity can be a good training plan. Not to mention this coming from the queen of exercise herself. Then a proper individualized training plan can be designed.

The key is to not sit, to stretch, and to make sure the distance you cover is within your body’s means to keep up with. In a world that has so many sedentary tendencies, DBS is another reason to stand up to your health.

Disclaimer: This article is intended for informational purposes only. The content on our website is not a substitute for professional medical advice, diagnosis, treatment, or therapy. You should NEVER disregard professional medical advice or delay seeking treatment due to something you have read on our website and we will not be held responsible for any adverse health condition or injury that occurs as a result of doing so.
Author
Facebook youtube instagram

Megan Johnson McCullough

Bodybuilder, Author, and Fitness Model

Megan Johnson McCullough is the owner of Every BODY’s Fit, fitness studio in Oceanside CA. She is an NASM Ma...

View More

0 Reviews for Dead Butt Syndrome – What You Must Know About It?

DEAD BUTT SYNDROME: From Sitting on Your Butt to Running Your Butt Off
Dead Butt Syndrome – What You Must Know About It? Reviewer Rating
3 / 5.0
DEAD BUTT SYNDROME: From Sitting on Your Butt to Running Your Butt Off
Write a Review Please review the Guidelines before posting
X

Hints on how to write a helpful review

A great review should have the following qualities:

  • A helpful review should connect and engage with the readers using personal experience.
  • An excellent review provides the readers with cogent and unbiased information necessary to help them make the best choice.
  • A review must be well-formatted to make reading easier by using multiple paragraphs and avoiding caps.
  • The primary goal of your review must remain to provide accurate and non-salesy information.
  • Above all, let your review be fair and honest.

We have high level of professional editorial section with zero tolerance policy on fake reviews.

To maintain the genuineness of our brand, we ensure all customer reviews submitted to us are verified and confirmed before publishing. Though we might not be a 100% accurate, however, we try our best to ensure being next to best. For a thorough verification of submitted reviews, we spend close to 7 working days before allowing any customer review to be published since we also work on the earliest submissions first.

Leave a Reply

Your email address will not be published. Required fields are marked *

100 characters remaining.

Your Rating:05

Submitting this review means that you agree to our Review Guidelines, confirming that you are a verified customer who has purchased the product and may have used the merchandise or experienced the service, and providing only a real interaction and experience without ulterior motives or has an affiliate or business with the company in any way. By ticking this box and submitting this review, you also accept that submitting fake reviews is a violation of Health Web Magazine Terms of Use and such conduct will not be tolerated.

5000 characters remaining.

Thanks for submitting your comment!

SUBSCRIBE TO HEALTH WEB MAGAZINE

Get the latest in healthy living, nutrition & fitness, mental wellbeing, beauty & skincare, and more, straight to your inbox!

Loading

Your Privacy is important to us

Medical Disclaimer: The content published on our website, Health Web Magazine, is to inform and educate the reader only and not a substitute for professional medical advice from your doctor or other health care provider. If you have a specific health question or concern you must consult with a qualified medical professional and in the case of an emergency, immediately contact your local emergency services. Health Web Magazine and the publisher of this content take NO responsibility for any detrimental health issues or injuries that result from following advice found in articles, reports/overviews, or other content on our website. All visitors to Health Web Magazine, particularly pregnant and nursing women and individuals taking over-the-counter or prescribed medication, must consult with their physician before starting a new supplement or making any changes to their diet or exercise plan.

All trademarks, registered trademarks and service-marks mentioned on this site are the property of their respective owners. © 2021. All Rights Reserved. All opinions expressed on this website are the opinion of and were written by Admark LLC, owners/operators of this website. Disclaimer: The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Your use of this website indicates your agreement to these websites published terms of use and all site policies.

X

All Health Web Magazine content is thoroughly reviewed and/or fact-checked by a team of health industry experts to ensure accuracy.

In keeping with our strict quality guidelines, we only cite academic research institutions, established health journals, or peer-reviewed studies in our content. You will be able to find links to these sources by clicking the numbers in parentheses (1, 2, etc.) that appear throughout our content.

At no time do we advise any of our readers to use any of our content as a substitute for a one-on-one consultation with a doctor or healthcare professional.

We invite you to contact us regarding any inaccuracies, information that is out of date or any otherwise questionable content that you find on our sites via our feedback form.