The gluteus medius (glute med) is the mightiest stabilizer in the lower body, helping add balance and steadiness to every stride, hop, and step you take. This fan-shaped muscle constantly works to keep your hips and pelvis aligned — and whether it’s from poor posture or your first run in the springtime, it’s not uncommon for it to end up sore and stiff.
Fortunately, if you’re dealing with post-workout soreness or overuse pain in the gluteus medius, massage is one remedy that could bring relief.
From easy techniques to how (and when) it can help, read on to learn everything you need to know about massage for gluteus medius pain.
What Is the Gluteus Medius?
The gluteus medius is a dense, fan-shaped muscle that helps with hip rotation and stability, particularly for the pelvis bone. It’s one of three gluteal muscles, but it’s not located in the round muscle-y area that you might imagine when you think of the glutes.
Instead, it’s situated higher on the hip, lying partially under the gluteus maximus and wrapping up toward the outside of the pelvis.
This glute med isn’t often in the spotlight of workouts and stretching routines, but it plays a vital role in keeping areas like the lower back, hips, and knees supported. And because it’s such a key stabilizer, it’s also one of the most focused-on muscles when it comes to rehab for lower body injuries.
What Does the Gluteus Medius Do?
Healthy gluteus medius muscles can mean less pain (and better function) in your pelvis, back, and lower body as a whole. It helps with movements like:
- Walking and running
- Hiking and climbing
- Bearing weight or standing on one leg
- Lateral movements (lifting your leg up and out to the side)
- Jumping and landing
Common Causes of Gluteus Medius Pain
Nearly every movement that involves bearing weight also involves your gluteus medius muscles hard at work in the background. With that in mind, the sources of glute med pain can vary widely — from muscle weakness to underlying movement pattern issues or simple overuse.
Some specific causes include:
Post-Workout Soreness
When your upper outer glutes are sore and achy, a recent workout (or an intense day at work) may be the culprit. If you just started a new running routine, for example, you might have challenged your gluteus medius muscles in ways they aren’t used to — resulting in tiny micro tears and short-term inflammation while they heal.
This is called delayed onset muscle soreness (DOMS), and the good news is that it’s a natural part of muscle recovery. DOMS usually shows up 24–48 hours post-exercise and tends to go away on its own within a few days.
Tendonitis Pain
If you’re a fitness enthusiast — or have a physically demanding job — the repetitive strain that comes with it can take a toll on your muscles and tendons over time.
Overuse in the gluteus medius often shows up in the form of tendonitis, a condition involving inflammation in the tendon fibers that attach the muscle to the bone.
Tendonitis pain might feel like a deep ache on the outer hip that gets worse when you walk or lift your leg outward. What feels like simple inflammation can sometimes be a tear or another more serious injury, so it’s important to see your doctor if you notice sharp pain, limited mobility, or any other unusual symptoms near the hip.
Muscular Imbalances
Excessive tension or weakness in specific lower body muscles — like the hip flexors or quads — can cause your gluteus medius muscles to work harder to compensate. As a result, they might become overly sore from everyday activities or certain exercises.
On the flip side, weak gluteus medius muscles can mean that other lower body muscles have to compensate — leading to poor movement patterns, tension, and other (seemingly unrelated) aches and pains in the body.
Underlying Health Conditions
While glute med pain often comes from strain or imbalances, certain health conditions can also play a role. These include but aren’t limited to:
- Acute injuries like tendon tears, which can happen after a direct blow, fall, or sudden burst in activity
- Bursitis, which involves a fluid-filled sac near the hip joint
- Piriformis syndrome (where the piriformis muscle pinches or aggravates the sciatic nerve), which can cause referred pain in the glutes
- Referred pain from other conditions, such as a lower back injury or SI joint dysfunction
When To See Your Doctor
Be sure to check with a healthcare professional about gluteus medius pain if you have symptoms like:
- Swelling, redness, or visible signs of inflammation
- Limited flexibility
- Difficulty bearing weight
- Sharp pain in your hip(s)
- Pain that worsens or doesn’t improve after a few days of normal home care
When Can Massage Therapy Help?
If your gluteus medius is sore from repetitive strain or your first leg day in a while, a quick massage can often work wonders. More specifically, it can be soothing for issues like DOMS or mild tendonitis. And for some injuries, it can make a positive difference in your comfort and recovery once you’re out of the acute phase.
With that in mind, be sure to get the OK from a healthcare provider if you have a fresh injury or tendon tear, or have an underlying condition like bursitis or piriformis syndrome. Massage may not be a good fit for everyone, but your doctor can help you decide if — and how — it can best be added to your routine.
Benefits of Massage for Gluteus Medius Pain
Curious about tackling gluteus medius pain with the help of massage? Here are some benefits you might be able to expect:
Stimulates the Gluteal Muscles
Did you know that the average person in the US sits for about 6–8 hours every day? Whether you’re driving, working from an office, or relaxing after a long day, all that sitting can cause serious tightness in the hip flexors — which, in turn, can lead to weak and disengaged gluteus medius muscles.
Fortunately, a glute-focused massage can boost circulation and stimulate the nerves in the muscle tissue. At the same time, gentle pressure near the hips can decrease tension in the hip flexors — allowing the gluteus medius muscles to activate more effectively.
Pain and Tension Relief
While massage may not cure the root cause of gluteus medius pain, its calming pressure can stimulate the muscles’ receptors, reduce tension, and ease feelings of pain. In other words, it can bring some comfort and relief to sore hips and glutes — and it may even help with mobility.
In one 2017 review of studies, researchers found that massage after intense exercise could help ease pain due to delayed onset muscle soreness. And in another small 2017 study, it was found that a short session of gluteal foam rolling led to a boost in hip range of motion.
4 Simple Massage Techniques for Gluteus Medius Pain
To get started with gluteus medius massage, here are four simple techniques to try:
Foam Rolling
Foam rolling is one of the simplest and most effective ways to break up tension in large, hardworking muscle groups like the glutes. It’s also especially useful for trigger points (or knots) that can often form in the stabilizing lower body muscles.
Here’s one foam rolling movement that can help you target the gluteus medius — with some optional steps for working on the gluteus maximus as well:
- Grab a foam roller (smooth works, but textured is even better), and place it on the ground in front of you.
- Lie on your side with the foam roller positioned horizontally under your upper glutes. You can use your arm and other leg for support here. (Watch this video for a visual guide.)
- Press your body into the roller with moderate pressure.
- Begin to rock forward and backward for a few seconds to gently warm up the muscles.
- Then, use your leg and arm strength to slowly roll your gluteus medius up and down the roller.
- Repeat for 30–60 seconds.
Optionally, to include your gluteus maximus muscles in the session, you can:
- Rotate your body slightly, positioning yourself so that your lower glutes are now on the roller.
- Lean back a bit, using both hands behind you for support.
- With moderate pressure, roll up and down the gluteus maximus muscles for an additional 30–60 seconds.
Massage Gun
For deep, powerful muscles like the gluteus medius, a massage gun’s high-powered bursts can be a great way to relieve tension while waking up the muscle tissue. Here’s how to try it:
- Have a seat somewhere comfortable. (Since you’re targeting the upper side of the glutes, you’ll still be able to reach the muscles while sitting down.)
- Choose your desired massage gun head. If you’re not sure which one you prefer, the round attachment is always a good option.
- Set the massage gun to a light-pressure setting.
- Begin to glide it over the upper outer glute muscles at an angle. After a few seconds, increase the massage gun’s pressure to your desired intensity.
- Continue to massage across the muscle fibers for a total of 1–2 minutes.
Massage Ball
If you’ve noticed specific trigger points or bands of tightness in your upper glutes, a massage ball (or tennis ball) can offer an easy way to roll it out. Simply:
- Place the ball between your gluteus medius and a sturdy wall.
- Lean in with moderate pressure.
- Begin to gently roll your muscle back and forth, starting light and gradually increasing the pressure after a few seconds.
- If you come across a tender point or knot, pause and hold the pressure for a few extra seconds to help it release.
- Roll for 1–2 minutes.
Body Massager
A therapeutic body massager like the MedMassager Body Massager Plus can deliver powerful, restorative massage to deep muscles like the gluteus medius — all without having to manually roll or knead with your hands.
As opposed to a massage gun, its large surface makes it perfect for broad relief, and it can even be used for a hands-off massage while you’re relaxing at home. Here are the steps to using it:
- Set the massager to its lightest intensity.
- Glide it across the glutes, starting at the gluteus maximus and making your way to the gluteus medius and minimus, up the side of the hip.
- After 60 seconds or so, increase the pressure to your desired level.
- Continue to massage side-to-side across the gluteus medius, minimus, and maximus muscles for a total of 5–10 minutes.
Alternatively, you can have a seat, lean to the side, and position the massager next to your gluteus medius muscle for a more relaxing massage session.
How To Maximize Your Relief From Gluteus Medius Massage
When it comes to gluteus medius pain, here are four tips to help you get the most relief from your self-massage sessions:
- Locate the gluteus medius. Unlike the gluteus maximus, this muscle sits higher up — starting at the iliac crest (or top edge of the hip bone) and wrapping around the outer side of the pelvis.
- Start with gentle pressure and increase the intensity gradually. Easing in helps you find what feels best — all while avoiding excess pressure on any underlying injuries or inflammation.
- Keep an eye out for knots or trigger points, which can be common in the gluteus medius. These areas might feel tender at first, but a few seconds of gentle, sustained pressure can help them loosen up.
- Don’t forget the surrounding muscle groups! The gluteus medius works closely with muscles like the hip flexors, quads, and hamstrings to provide stability. By including these muscles in your massage, you can promote healthy movement and flexibility on a broader level.
Other Remedies and Tools for Relief
To keep your gluteus medius muscles strong, flexible, and pain-free in the long run, here are a few remedies and tips that can help:
Stretches and Strengthening Exercises
Stretching and strengthening the gluteus medius can go a long way in preventing pain and improving flexibility. But it’s just as important to keep the surrounding muscles — like the hip flexors — loose and mobile. Here are some exercises and stretches that can support both:
- The cross-legged glute stretch: Sit with your legs crisscrossed and lean forward, extending your arms until you feel a stretch in the gluteus medius region.
- Side-lying leg raises: Lie down on your side. Then, slowly raise your leg sideways up toward the ceiling, keeping it fully extended to engage the gluteus medius.
- Low lunge stretch: Step into a low lunge position and shift forward until you feel a stretch in the front hip muscles. (This mobilizes the hip flexors, which can help support glute med activation.)
Try Heat or Cold for Quick Relief
If you’re dealing with a fresh injury, an ice pack can be helpful for soothing inflammation and pain, at least early on. And for post-workout soreness or chronic achiness in the side gluteal region, heat — like from a warm bath or heating pad — can be a great way to relieve pain and relax the muscles.
Physical Therapy To Address Imbalances (Or Post-Injury Issues)
If you’ve had a previous injury in the gluteus medius — or suspect you may have an imbalance causing musculoskeletal pain — physical therapy can be another good option to try.
A physical therapist can assess your muscle engagement, strength, posture, and imbalances that might be at the root of your gluteus medius pain. From there, they’ll create a personalized treatment plan made of strengthening exercises, stretches, and manual therapy (a type of hands-on massage) to help your muscles heal and function better.
The Takeaway
The gluteus medius muscles are always working to keep your hips and pelvis stable, even when you’re doing something as subtle as leaning to one side. That’s why it’s not uncommon for them to become sore and stiff — but the good news is that massage can often bring relief.
Simple techniques — like rolling the muscles or using a massage gun — can help stimulate the muscle tissue, improve mobility, and relieve pain. But while massage is a great tool, it’s just one step you can take. Keeping these key stabilizers healthy also involves regular strengthening and stretching — and if the pain persists, checking with your doctor to rule out any underlying issues.
Once you’re ready to try massage, you can get started with foam rolling, simple hands-on techniques, or using a restorative tool like those from MedMassager.
Get started by picking up the MedMassager Body Massager Plus today, or explore its many soothing uses here.
