Pulled Bum Muscle: What to Know

The buttock contains muscles that extend and stabilise the hip. A strain can follow sprinting, climbing, squatting, a sudden change of direction or a long period of unaccustomed activity. It may cause tenderness in one buttock and pain when walking uphill, rising from a chair or pushing the leg backward. Pain down the leg, tingling or numbness can also point to a nerve or lower-back source rather than an isolated muscle injury.

Stop sprinting, deep squats and heavy hip loading at first, but keep short walks if they are comfortable. Avoid sitting directly on the sore area for long periods; change position and use support if needed. A wrapped cold pack can calm recent soreness, while warmth may relax later stiffness. Do not stretch aggressively into pain. When ordinary walking improves, begin gentle hip movement and progress to controlled bridges or other strengthening only if comfortable. A physiotherapist can assess the hip, pelvis and back, then guide a staged return to work, running or sport.

Seek an assessment for a sudden snap, major bruising, a deep dent, significant weakness, inability to bear weight or pain that is not improving. Get urgent help for new leg weakness, loss of bladder or bowel control, numbness around the groin, fever with severe pain, or symptoms after major trauma. Pain travelling below the buttock with tingling warrants a clinical review.

Ask whether the gluteal muscle, hamstring, hip joint or lower back is involved, which exercises are appropriate, and how to judge readiness for running. Mention bruising, a snap, pain while sitting and any altered sensation in the leg.