(2) Quick Self-Tests to Tell if You have Trigger Points in Your Gluteus Minimus:
Follow the instructions below to get a good idea of whether myofascial trigger points might be causing you "pseudo sciatica" pains.
TEST 1: Knee Cross Over Test
Start by sitting upright. Then, without using your hands, raise one knee and attempt to cross it completely over the opposite knee. A Passing
result is when the top knee crosses completely over and rests flush on top of the bottom knee (as shown above). There should be no space in between the knees. A Failing
result occurs when knee is unable to cross completely over and space is left between the the two knees. The picture above depicts significant dysfunction in the patient's left Knee Cross Over test.
TEST 2: Gluteus Minimus Palpation
As always, palpation (the medical term for pressing, feeling and squeezing to evaluate body tissue) is often the most effective test to identify myofascial trigger points in your Gluteus Minimus muscle.
There are 3 overlapping layers of gluteal muscle: the Gluteus Maximus
, Gluteus Medius
, and the Gluteus Minimus
. The Gluteus Minimis is the deepest of the three, so there are a couple of tricks to feeling for these deeper trigger points:
Lying on your side (gentle):
Lie on the opposite side you wish to palpate. Press your finger tips deep into the muscle tissue above the hip bone (the area shaded in green). Feel for tender spots and taut bands of muscle tissue.
Standing with a tennis ball against the wall (deeper):
In order to get deep enough to feel for trigger points, you may require the assistance of a tennis ball placed between you and a wall (as shown). Position the ball in different spots to cover the area above the hip bone (shown in green) and lean into the ball, feeling for tender spots and taut bands. Only push to gentle tolerance.Also, take note of any Referred Pain,
especially pain that refers into the pain pattern down in the back of the lower limb.
3-Step Simple Self-Care Remedies
As always, treating myofascial trigger points in your Gluteus Minimus with gentle self-care techniques can be effective at eliminating pain and improving the health and flexibility of your body. A simple tennis ball and a few minutes a day is a great place to start.
Step 1: Warming Up with Moist Heat
To get deep into the taut bands of muscle (trigger points) in your Gluteus Minimus, moist heat is a useful first step. A warm bath works, or lying on a hot pack for 10-15 minutes is great.
Step 2: Compression
One of the best tools for treating the Gluteus Minimus is again the common tennis ball.
You can lean against the wall
, just as you did for palpation. When you find a tender spot, press into the ball to pain tolerance ("good pain" - not pain that is sharp or makes you want to withdraw). H
old for 10 seconds while completing at least two full breaths in and out. Then continue searching for more tender spots until the entire muscle is covered.
Lying on your side on top of the tennis ball is also very effective (as shown) and may provide a deeper compression for trigger points in the Gluteus Minimus. You can comfortably perform this self-care technique while reading or watching television, as long a you don't lose focus on the muscle you are treating. Varying the softness of the surface (floor, pillow on top of floor, etc.) may be needed if the pressure of the ball is too much.
Step 3: Stretching the Gluteus Minimus
Below is an excellent intermediate stretch that you can perform seated1
Sit in a chair and cross one leg over the other, placing your ankle on the opposite thigh as shown. Let the elevated knee drop toward the floor and hold for 20 seconds. Now, clasp the elevated knee with both hands as shown. Simultaneously pull the knee gently up toward the opposite shoulder and resist with your knee, pushing back against your hands with 30% of your strength. Hold this contraction for 15 seconds. Then relax, exhale and gently press your knee back down toward the floor (only to comfort). Repeat 3 times and watch to see if your knee gradually stretches further toward the floor.
1 Sharon Sauer, CMTPT, LMT and Mary Biancalana, CMTPT, LMT Trigger Point Therapy for Low Back Pain. New Harbinger Publications: Oakland, CA 2010.