Recovering from a Gluteus Medius injury? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From foam rolling, stretching, light activity, strengthening exercises, and dry needling, the guide below will assist you through every part of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.
UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves, for assistance. Below is the at-home rehab program for hamstring injuries.
Step 1: Rest
Rest first and foremost, in the beginning, to allow the muscle to stop spasming. Heat in 20-minute increments. No ice.
Step 2: Foam Rolling
Foam roll and/or massage the area of pain with light pressure to increase blood flow.
Step 3: Stretch
Step 4: Light Activity
Once pain-free with daily activities, you can get on a stationary bike or go on a light jog for about 20 minutes. Do this for a couple of days, and as long as there is no soreness/pain, you can begin the following exercises below.
Step 5: Exercises
- Clam shell exercise
- Progression with bands
Step 6: Dry Needling
The technique uses a “dry” needle, one without medication or injection, inserted through the skin into muscle areas. Other terms commonly used to describe dry needling include trigger point dry needling and intramuscular manual therapy. Dry needling is not acupuncture, a practice based on traditional Chinese medicine and performed by acupuncturists. Dry needling is part of modern Western medicine principles and is supported by research. Physical therapists and chiropractors perform dry needling.
Step 7: Return to Play
Each progression needs to be pain-free before going to the next step.
- Soccer passing, soccer-specific drills
- Progression: Non-contact practice
- Progression: Conditioning i.e. sprints
- Progression: Full contact practice
Notes from Julie
Foam rolling is KEY to muscle recovery and rejuvenation. I would recommend foam rolling the whole lower body (quads, hamstrings, IT Band, and calves) twice a day to prevent injury and increase performance. Before and after practice or morning and night. A LAX ball, baseball, or softball is better for the calves and hamstrings as it has a smaller surface area.
*It is very important to go very slowly and controlled when foam rolling. This should not be a quick, rushed motion. There are trigger points/knots/pain points in every muscle in our body, so when you go over one of these knots/pain points, stop on it for at least 30 seconds to allow it to release. Then, slowly roll down the muscle until the next one is found. This can be fairly uncomfortable/painful, but it is good pain!
Foam roller on Amazon
*Stretch after foam rolling all of the muscles above for 3×30”
Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].
