Gluteal Muscle Strain Treatment: Heal, Move, And Feel Better

Q: How to treat a strained gluteal muscle?

Treatment focuses on gentle movement, soft-tissue therapy, and targeted strengthening to reduce pain and restore function. Chiropractic care and guided exercise help promote faster, lasting recovery.

Q: How long does it take for a strained gluteal muscle to heal?

Mild gluteal strains may heal in two to three weeks, while moderate injuries can take up to eight. Severe strains may require several months of consistent rehabilitation.

Q: What does a gluteal strain feel like?

Most people feel sharp or aching pain in the buttock, tightness, or weakness when walking or climbing stairs. Sitting or standing for long periods often makes it worse.

Q: How do I know if I pulled a gluteal muscle?

A pulled gluteal muscle usually causes sudden pain after running, lifting, or twisting. There may be tenderness or swelling in the buttock and discomfort when moving the hip.

A gluteal muscle strain happens when one of the muscles in your buttock — the gluteus maximus, medius, or minimus — becomes overstretched or torn. These muscles play a huge role in how you move, from walking and climbing stairs to stabilizing your hips and lower back.

When strained, even simple motions like sitting, standing, or taking a step can cause sharp or aching pain.

At Cole Pain Therapy Group, we help patients across the Memphis area, including Bartlett, Lakeland, and Arlington, TN, recover from gluteal muscle strains with hands-on, evidence-based treatments that reduce pain, restore movement, and help prevent future injury.

How to treat a strained gluteal muscle?

The best treatment depends on how severe your strain is, but most people respond well to conservative care focused on movement, strength, and flexibility.

Here’s how we typically approach recovery at our clinic:

Modify activity (but don’t stop moving): Avoid painful motions, but gentle movement helps prevent stiffness and promotes healing.
Manual therapy and soft-tissue work: Chiropractic adjustments, soft tissue release, and myofascial therapy help reduce tightness and improve circulation in the glutes and hips.
Rehabilitation exercises: We guide patients through strengthening and stability exercises like bridges, clamshells, and side-lying leg raises — proven to restore hip power and support.
Heat and cold therapy: Ice helps early on with swelling, while heat later improves flexibility and relaxation.
Movement retraining: Addressing muscle imbalances and poor hip mechanics prevents future strain and helps you move better long term.

Our goal is to help you feel better fast while ensuring your glutes are strong, balanced, and ready to support your daily activities.

How long does it take for a strained gluteal muscle to heal?

Healing time depends on the level of strain:

Mild strains: Often heal within 2–3 weeks.
Moderate strains: Typically take 4–8 weeks of guided therapy.
Severe strains: May need a few months, especially if there’s a partial tear.

It’s important not to rush recovery. Getting back to exercise or sport too soon can lead to reinjury or long-term hip weakness. Our team monitors your progress and adjusts your treatment plan so you can safely return to full strength.

What does a gluteal strain feel like?

A gluteal strain can feel different for everyone, but most people describe:

Sharp or aching pain in the buttock area
Pain that worsens with movement or stretching
Discomfort when sitting, standing, or walking
A feeling of weakness or tightness around the hip

Sometimes, pain can spread toward the lower back, hip, or upper thigh. If the pain shoots down your leg or comes with numbness, it may indicate another condition, such as sciatic nerve irritation.

How do I know if I pulled a gluteal muscle?

You might have a pulled gluteal muscle if:

The pain started suddenly after sprinting, lifting, or overextending your leg
There’s tenderness or swelling in your buttock
You feel tightness or weakness when moving your hip
Sitting or standing up is uncomfortable

A chiropractor or physical therapist can perform a detailed exam to confirm whether your pain is due to a muscle strain or another underlying issue. In most cases, imaging like an MRI isn’t needed unless the injury is severe.

At Cole Pain Therapy Group, our Memphis-based chiropractors create individualized treatment plans to help you move better and heal faster. We combine chiropractic adjustments, manual therapy, and targeted exercises to restore function and comfort — without relying on medication or unnecessary rest.

If you’re struggling with gluteal pain or hip discomfort, our team is here to help you get back to doing what you love — pain-free and confident.

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We are the Memphis area’s top-rated chiropractic group, providing you with gentle chiropractic care, dry needle therapy, exercise therapy, and therapeutic massage.

2845 Summer Oaks Dr, Memphis, TN 38134
(901) 377-2340

Life Shouldn't Hurt!

You Deserve To Feel Great. We Can Help!
Your go-to Chiropractor in Memphis, TN

Richard L. Cole, DC, DACNB, DAIPM, FIACN, FICC
Jeffrey D. Luebbe, DC, CCRD, CCSP
W. Steven Vollmer, DC, DAAPM
Bradford J. Cole, DC, MS, CSCS
J. Colby Poston, DC
Daniel H. Smith, DC
2845 Summer Oaks Dr., Memphis, TN 38134
(901) 377-2340

Monday – Friday:
8:00 AM – 6:00 PM
Saturday :
8:00 AM – 12:00 PM
Walk-ins are Welcome!