Sitting for extended intervals is thought to boost the danger of coronary heart illness, hypertension and weight problems — however it could possibly additionally contribute to “useless butt syndrome,” in line with well being consultants who focus on musculoskeletal accidents.
The situation, in any other case referred to as gluteal amnesia, includes numbness or ache within the buttocks, or ache within the higher thigh and hip, after extended sitting.
“The time period gluteal amnesia, or ‘useless butt,’ can correlate with issue feeling or accessing glute activation in a selected train or exercise,” Dr. Carrie Pagliano, a bodily therapist in Arlington, Virginia, and spokesperson for the American Bodily Remedy Affiliation (APTA), instructed Fox Information Digital.
WORKOUT AND DIET TIPS TO GAIN MUSCLE AND LOSE FAT
Over time, sitting for lengthy intervals can lead to a “tug of struggle” situation between muscle groups within the entrance (hip flexors) and people behind the hip (the glutes).
“The hip flexors shorten and tighten, and the gluteal muscle groups recover from lengthened, resulting in inefficient muscle activation,” Tamar Amitay, a licensed bodily therapist and proprietor of Thrive Built-in Bodily Remedy in New York Metropolis, instructed Fox Information Digital.
This muscle imbalance can actually change into a “ache within the butt,” particularly for individuals who sit for lengthy hours every day, consultants agreed.
“The time period ‘useless butt syndrome’ is solely a weakening and deconditioning of the glute muscle groups and related tightening of muscle groups opposing them, creating an imbalance of the musculature and performance,” Edward Farrell, an orthopedic bodily therapist at Bodily Options Bodily Remedy and Health on Lengthy Island, New York, instructed Fox Information Digital.
OZEMPIC AND WEGOVY COULD LEAD TO MUSCLE LOSS, EXPERTS SAY, BUT PREVENTION IS POSSIBLE
Farrell typically sees sufferers who are suffering from ache and tightness within the hips and buttocks, together with discomfort within the decrease again.
“Older sufferers will typically report lengthy days at work sitting at their desk, and youthful sufferers could have a behavior of spending hours enjoying video video games or social media browsing,” he instructed Fox Information Digital.
With useless butt syndrome, the glute muscle doesn’t really die, however quite “shuts down,” that means it doesn’t contract as effectively, the consultants stated. This may result in different points down the highway.
“The situation can really change into fairly critical,” Farrell warned.
“The glutes — the gluteus medius specifically — act as stabilizers, offering lateral help with strolling and working,” he went on. “If these muscle groups change into weakened and fewer environment friendly, extra stress is handed onto the decrease again and different areas of the hip and thigh.”
When the pelvis just isn’t stabilized, the hip can drop on one aspect, inflicting stress and ache within the hip and backbone and even down the kinetic chain to the knee, in line with Amitay. This may additionally have an effect on how an individual walks.
If somebody is experiencing useless butt syndrome, a doctor could suggest the Trendelenburg check, which might point out weak point of the glute muscle groups accountable for hip abduction, in line with consultants.
With the check, the affected person stands on one leg (holding onto an object if wanted to keep away from falling) for as much as 30 seconds. If the pelvis drops on the contralateral aspect (the aspect not bearing weight), it signifies weak point within the gluteus medius and gluteus minimus muscle groups, in line with peer-reviewed research.
Some sufferers could complain that they don’t really feel their gluteal muscle groups contract strongly when performing glute-targeted workout routines, similar to a bridge, bodily therapists famous.
“When you’re doing glute workout routines and might’t really feel your glutes, it’s value consulting with a bodily therapist to find out why you’re experiencing issue accessing these muscle groups,” Pagliano instructed Fox Information Digital.
Remedies for gluteal amnesia could embrace therapies to assist alleviate ache and tightness, similar to moist warmth, electrical stimulation, ultrasound and ice, Farrell famous.
“As soon as signs reduce, workout routines [are performed] to strengthen the abductors and glutes, similar to squats, aspect clamshells and aspect leg lifts, in addition to stretching for the hip flexors, ITB band and piriformis,” he stated.
“As soon as we are able to resolve the acute challenge, the take-home message is to rise up and transfer round each on occasion.”
In lots of instances, bodily remedy periods could also be wanted to strengthen the muscle groups and improve flexibility, in line with Pagliano.
Focused workout routines that optimize core energy and muscle stability may also assist to forestall and reverse useless butt syndrome, she stated.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
Way of life modifications, similar to utilizing a standing desk and setting a timer to remind you to rise up out of your chair and transfer round, may also assist, Amitay suggested.
A number of bodily therapists advisable getting up each half-hour and strolling round for a minute or two to assist mitigate the damaging results of sitting for too lengthy.
Standing throughout telephone calls and taking walks throughout lunch hours may also assist lower the period of time spent sitting, they suggested.
Following a common train routine that includes stretching, strengthening and cardio exercises can be broadly advisable.
For extra Well being articles, go to www.foxnews.com/well being
Those that are experiencing signs of useless butt syndrome ought to contact a bodily therapist or doctor who makes a speciality of musculoskeletal accidents.