7 mistakes in training your buttocks. • Bodybuilding & Fitness

Myositis of the gluteal muscle is an inflammatory process that occurs under the influence of unfavorable factors in the gluteal region and is widespread and diffuse. In case of an isolated version of the myofascicular inflammatory process, it is necessary to immediately consult a doctor - a threatening state of local necrosis of muscle tissue structures. Treatment of inflammation of the piriformis muscle is complex and requires a competent approach to individual selection of a treatment regimen.

Causes of myositis of the buttocks

Among the provoking factors that cause inflammation of the piriformis muscle are:

Dystrophic-degenerative processes in the area of the sacrum, lumbar spine: spondylosis, osteochondrosis, spondyloarthrosis, inguinal hernias, lumbar stenosis, flat feet, subsidence of the vertebral discs with destruction of the bone component, protrusion, Schmorl's hernia.
Inflammatory processes in the pelvic region - coxarthrosis, sacroiliitis, lumbago, spasmodic piriformis syndrome due to pinching of the sciatic nerve, trochanteric bursitis, gluteal tendomyositis and tendonitis, osteomyelitis.
Diseases of the reproductive organs (fibroids, prostatitis, adenomas, adnexitis) and the rectum (hemorrhoids, paraproctitis, abscesses, anal phlegmon).
Traumatic factor with an application area on the pelvic bones, piriformis muscles - femoral neck fractures with osteonecrosis, cystic degeneration of connective tissue.
The leading symptom of acute inflammation of the buttock muscle, pain, often manifests itself during hypothermia - drafts, sitting on a cold surface (concrete, tiles, damp earth).
Oncological processes with a risk of metastasis, lymphosarcoma, retroperitoneal neoplasia, myeloma, bone tuberculosis.
Curvature of the spine - kyphosis, scoliosis, lordosis, fan-shaped deformities of the vertebrae.

To develop your butt you need special exercises

It is known that in order to increase their authority (and, accordingly, cash flow from enchanted clients), some fitness trainers say that they have the secret of special exercises that will make your buttocks worthy of the title “The best butt of the universe forever.” However, this is nothing more than a marketing ploy.

Yes, a competent coach can help your butt make significant progress towards gaining recognition from others. But this will happen not due to special secret techniques, but due to persistent methodical (and competent) application of the well-known exercises “squats”, “lunges”, “swings”, etc. Even if this coach calls them differently (“The flexible branches of cherry blossoms lightly touch the surface of the lake at sunset”).

Symptoms of inflammation

The clinical picture of myofasciculitis of the buttocks varies in the manifestation of the pain syndrome and its diversity:

pain occurs suddenly without preliminary loads or in a state of complete rest. Radiates upward with a shooting in the lumbar region, and then spreads down the thigh to the tips of the toes. Increased pain occurs when walking up stairs, trying to stand up after sitting for a long time on a chair or armchair,
numbness or tingling occurs in the muscles, a sensation of “crawling goosebumps”, the patient cannot stand on the affected limb due to severe pain,
with lesions of the main vessels, the pain syndrome is sharp, the leg on the affected side ceases to function, lameness and pallor of the skin occur due to a temporary disruption of the blood supply. It resolves on its own within a few hours. It often recurs at night or during daytime sleep, due to the horizontal position and the possibility of compression of blood vessels.

Rules for effective squats for girls/women

Failure to follow the rules of execution is a taboo on the desired result. If a girl who has not previously paid attention to sports decides to do squats, then she can easily damage her muscles and joints if done incorrectly.

10 rules of squats:

The abs are tense to firmly fix the spine.
The back is straight (do not slouch or arch).
The heels are fixed on the floor.
Breathing is even, in rhythm with squats.
Knees separated at shoulder width or further.
The knees do not protrude beyond the line of the feet.
You need to look straight.
The shoulder blades move towards each other to stabilize the spine.
You don't need to straighten up completely.
If you have no experience with squats, you cannot go below the hip line.

How to pump up your buttocks, not your legs?

During squats, in addition to the butt, the legs also swing. But most girls are interested in the question of how to pump up their butts without pumping up their legs. To do this, you need to adhere to a technique that will give maximum load to the triangle of the gluteal muscles:

In the lower position of the exercise, the hips should reach the parallel line to the floor. Going lower increases the load on the quadriceps.
Exercises should be performed slowly.
You need to feel the contractions of the gluteal muscles. They must be tense all the time.
The wider the legs, the more tense the buttocks become. But this does not mean that you need to spread your legs too far. The width of the arrangement depends on the type of squats.
To reduce the load on your legs, you need to do more repetitions. Keep additional weight to a minimum or eliminate it altogether.
Squats should be combined with isolation exercises for the gluteal muscles.
Alternate cardio and strength training.

Treatment methods for piriformis muscle myositis

The therapeutic effect is aimed at eliminating the etiological factor of the disease and relieving the symptoms of the pathology.

Initially, the patient is provided with general care, a balanced diet with vitamin and mineral complexes, rest, and spinal immobilization. Warming procedures, warming compresses, lotions, active therapeutic massage, manual techniques, and physiotherapeutic procedures have a good effect. During the recovery period, therapeutic exercises and dosed physical activity under the supervision of a doctor are used.

Drug support is provided by taking tablets, rubbing with ointments, if necessary, novocaine blockades, and injections of myelorelaxants. Surgical intervention is practically not used.

Drugs

Traditional treatment should be carried out only under the supervision of the attending physician and the patient must adhere to the treatment regimen and recommendations. This applies to myofasciculitis of the gluteal muscle in children, during pregnancy, the selection of funds should take into account the individual characteristics of the body.

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Drug treatment is used by the following pharmacological groups:

non-steroidal anti-inflammatory drugs. The group is the first line of help for myofasciculitis of various localizations. Depending on the severity and localization of the inflammatory process, local effects in the form of ointments, gels, patches, creams, lotions, and liniments are used. Oral administration of pills, tablets, injection solutions for intramuscular injections and intravenous infusions. Often used: diclofenac, olfen, dolorene, dikloberl, movalis, ketoprofen, ibuprofen, paracetamol, ketolong,
corticosteroid anti-inflammatory medications. Used for extensive inflammation that cannot be corrected with NSAIDs. Administered through physiotherapy (electrophoresis with hydrocortisone). Oral administration with a course of steroid drugs is prescribed much less frequently due to side effects, a significant weakening of the body’s immune defense,
when bacterial pathogenic microflora joins with the formation of pus, pyogenic capsules inside the piriformis muscle, broad-spectrum antibacterial drugs are used: cephalosporins, ofloxacins, macrolides, penicillins with clavulanic acid,
when the pelvic region, and especially the sciatic nerve, is affected, lumbago, the pain syndrome is very pronounced and causes excruciating pain to the person. A combination of painkillers and antispasmodics is prescribed. The use of antispasmodics helps relieve tension from the muscles and vascular walls, increasing the rate of analgesia. They use baralgin, sedalgin, no-shpa, papaverine, pentoxifylline,
if there is a sign of deforming spasm with muscle torsion, stronger medicine is prescribed - muscle relaxants. Medicines are used to relieve the spastic component, hypertonicity and return muscles and neurovascular bundles to anatomical formations. Mydocalm is often used for myofasciculitis,
for unbearable pain, novocaine blockade is used. The blockade is performed exclusively by a doctor in a sterile outpatient or inpatient setting. Novocaine is injected into the space between the muscle layer, the sacral root.

Folk remedies

For inflammatory reactions of the muscles, in particular myofasciculitis of the gluteal muscles, it is good to use folk recipes in complex treatment:

rubbing from a mixture of pork fat, fresh pureed horsetail. Such procedures are good to use after a warming massage or physiotherapeutic warming, paraffin baths,
applying burdock or white cabbage leaves steamed with boiling water to the butt,
pureed leaves and buds of weeping willow are mixed with melted butter, applied overnight under a sterile warm bandage, course of use up to 21 days,
rubbing a mixture of yolk, apple cider vinegar, turpentine, which has a powerful absorbing effect, can relieve pain,
Rubbing with alcohol tinctures (nettle, barberry, wormwood, clover, pine) helps well, which irritate the skin, disperse blood, lymph,
rubbing herbal creams, organic ointments into muscles, joints (cinquefoil, vitaphone, golden mustache, horse chestnut), but you should rely on the instructions of the ointments, take into account contraindications,
lotions made from essential oils (tea tree, eucalyptus, fir, sea buckthorn). A couple of drops of oil are diluted in warm water, moistened with a cotton-gauze pad and applied to the area of inflammation for 15-20 minutes,
compresses under a bandage or heating pad at night are prepared from decoctions of medicinal chamomile, yarrow, St. John's wort, borage, calendula, kalanchoe, calamus,
honey-flour compresses and cakes help healing and have antiseptic properties.

The traditional non-traditional method of treatment should be discussed with your doctor. Do not self-medicate to prevent the progression of the disease, the spread of the inflammatory process and the development of unwanted complications.

Exercises

The exercise therapy complex helps restore functional and motor activity during the treatment of a pathological condition. Physical exercises are not used in the acute phase of the disease or when body temperature rises, the risk of complications of inflammatory reactions increases.

The exercises are simple, effective, and can be used by the patient at home independently. Don't forget to pre-stretch your back and limb muscles to avoid sports injuries. When working with a trainer, the load and choice of exercises is selected individually. If discomfort or pain occurs, you should stop exercising and consult a doctor.

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And further..

“Well, I do everything, but I don’t look like a girl from Insta, how is that?!” and blah blah blah and stuff like that. It’s amazing how hard people try to create an idol for themselves, only to then begin pushing it off its pedestal with no less fervor.

Everyone knows that it is very stupid to get hung up on little things. Especially those that make you feel insecure. By worshiping the asses of others, we make ourselves miserable, especially since this is stupid, because almost no one is beautiful 24/7. Please remember that many (you can’t even imagine how huge this number is) stunning ladies from Instagram do not look in real life the way they do in the photo! This is a reminder to everyone that no one is perfect and we shouldn’t forget about it.

Still, the scope with which people are ready to devote themselves to such a thing as caring for the body is amazing. People become so attached to their body that the soul can only be torn out with meat. Look at the scope of muscle ass worship that is sweeping the world! Instagram is already causing gag reflexes. The saddest thing is that people even make excuses like “you don’t know me at all, it’s just a photo.” Man himself, through his actions, constantly pushes the boundaries of what is acceptable. But the most disgusting thing is when it goes along the path of “first she took off her pants, and then her panties” - it’s clearly moving in the wrong direction.

Respect yourself, please don’t become narrow-minded fools who don’t see anything beyond the gym and shiny panties . All those who blindly follow fashion (and the rocking chair and PP have become an ultra trend) are shocked that there are people who are not yet “on it”.

Exercising and eating healthy food is normal, like combing your hair or going to the hairdresser, there is nothing heroic or special about it. There is no need to make yourself a martyr and there is no need to be proud of it . Yes, there are more rules in a rocking chair, it requires more knowledge and time than a visit to a master, and the result is much more unpredictable. But this does not make fitness something special, something that a non-professional can lay down his life on. Hmm, they presented a “medal for the well-deserved butt of Russia” and that’s it, the pretentious mood disappeared