Butt pains, splits, and over splits

suigintou started this discussion · 6/14/2013

I've looked around on SV and saw a thread about straddle stretching and glute pains but not for fronts splits. I was wondering if it's normal to feel a pain in the glute of the back leg when stretching for front splits. I'm so close but it feels like something there is making me stuck so I can't get further...is the pain just tightness? This lead me to wondering if the splits is actually bad for you, health wise. I've read it can aggrevate hip problems but wanted to know what everyone else here thinks. Also, are over-splits bad for you? Thanks in advance!

16 replies

Dancing Paws · 6/14/2013
You might have a tight muscle in your hip that needs more focus in stretching. Don't forget to stretch all angles of you legs and hips. Pigeon stretch, attitude stretch (sticking your butt out to the side), glute stretches. Also, foam rolling your tushie. Pain is not good. Back off if you feel pain.
Veena · 6/14/2013
Sharp, stabbing, sudden is means something is not right. If it's tightness it wont feel as I first described. Tightness is often described as a pulling, stiff or lengthening feeling. If you can't breath through it, you probably shouldn't do it. Make sure you're doing other stretches for your whole body and not just trying splits. It's important for the whole body to be trained and not just one area. It's best to aim for an increase in flexibility overall. I'm unsure of how splits could be "bad" for you heath wise. However, any stretch could cause problems if not do correctly or if you over train one area. I personally feel that most dancers do not need to perform oversplits. If you can get to the point of working an oversplit that's fine but it's not necessary for most pole work. What other stretches do you feel the pain in? 🌸
suigintou · 6/15/2013
Thanks for the replies! @AerialGypsy: Ohhhh, I totally forgot about the pigeon stretch! I will totally need to add that in. When you say the attitude stretch, what exactly do you mean? I know what attitude position is but not exactly sure which way to stretch. And yes, I LOVE foam rolling my butt, lol. @Veena: I don't really know how to describe the pain...it's not so bad that I can't breathe through it but it's not really a tightness feeling. I'm a bit worried that it might actually be a joint pain? I actually do your front and middle split routine regularly and I love it! You can really see progress! It's only when I get into the last part, the actual splits stretch and I really try to sink that it starts to hurt. My friend was saying that the split position isn't a "natural" position and said I might want to caution it. I tried to do some googling but there wasn't and conclusive answer so I thought I'd come to the source to ask. It's good to know that oversplits isn't necessary. I thought that being able to oversplit meant regular splits could be "easier." I think the MOST painful stretch is the quad stretch! I remember when I first did your routine I was convinced you were trying to kill me, lol. But now I'm so close to the splits, yay! Just a bit of butt pain still. -_- Thanks again! I really appreciate your replies!
suigintou · 6/15/2013
Actually, now that I think about it, a good way to describe the pain is if someone Charlie-horsed you in the butt.
Veena · 6/15/2013
It's not surprising that you say your quads are tight and you have butt pain. Try these things... Foam roll the glute and hip flexors (including the quad) before doing a full split. Check to see if the pain changes depending on how the back knee is turned. As in, does it feel the same when you have the hips squared off (knee down to the floor) as it does when you open the hips (knee facing out to the side)? Do some extra stretches for the Quadriceps and hips. If you know one part of the body is tighter than the rest it's ok to focus on that as long as you continue to stretch everything else too. Try these stretches: Sitting outer thigh stretch https://www.studioveena.com/lessons/view/4dde4cf3-55a8-4e4f-adf1-0deb0ac37250 ; Lying thigh stretch https://www.studioveena.com/lessons/view/4df7637c-c880-4ab2-850c-6f590ac37250 Deep lunge https://www.studioveena.com/lessons/view/4dfca7ca-0fb0-4805-afbb-20310ac37250 Also add in some back mobility if you're not already. You'd be surprised to see how much our lumbar spine, (lower back) affects our hips. Do these before you do your splits. Cobra https://www.studioveena.com/lessons/view/4de794f2-2bc4-4e78-938c-53a40ac37250 Bow https://www.studioveena.com/lessons/view/4de90c77-cc0c-4d78-8b47-1c7b0ac37250 Camel https://www.studioveena.com/lessons/view/4decd31f-e1b8-48f7-9bd4-046f0ac37250 Good luck!🥂
Divine Gotcha Hooked · 6/15/2013
Thanks for sharing everyone!! I have been having some pain with my left leg as my leading split leg! I am feeling like I may have done something wrong. :( I will try what Veena suggested!
Veena · 6/15/2013
Divine, if you feel it in the front leg, then foam roll the Hamstrings and Butt. Try some extra stretches for the Hamstrings like the lying leg grab, sitting pike and standing pike. If the pain was sudden, then you may need to rest because you might have a muscle strain.
suigintou · 6/15/2013
Thanks a bunch, Veena! You cleared things up for me. I will definitely add those stretches to the splits routines. I've been putting off back mobility for a while but I guess this the perfect time add it in.
blondebird · 6/16/2013
I get butt pain when i do my left leg split too, why is this?
Veena · 6/16/2013
Could be piriformis pain. Could also be from clenching/contracting the butt hard while doing the splits and the glutes cramp. 💪 The sitting outer thigh stretch would help a tight piriformis https://www.studioveena.com/lessons/view/4dde4cf3-55a8-4e4f-adf1-0deb0ac37250 The deep lunge would as well, for the front bend leg. https://www.studioveena.com/lessons/view/4dfca7ca-0fb0-4805-afbb-20310ac37250
luvlee · 6/16/2013
My straddles are all that really hurt me. I feel like they have been stuck in the same place since December! It hurts to straddle and slide forward so bad. I mean I shake. I hope this is normal.
Jag5303 · 6/16/2013
Luvlee, I had those same pains in my straddle stretches( along with several others). What cured it? Rolfing! So basically it came down to my nervous system. I don't care how much you stretch...if your nervous system isn't allowing your muscles to fire and contract when/how they are suppose to....NOTHING is going to change. What happens is other parts start to make up for the failure of those muscles and that's how damage and injures can happen. Fyi, Alethea Austin is a big fan of Rolfing....and she's a flexy thang! I've mentioned it on here before, but Rolfing really is magical. I call my Rolfer a little magician with all the keys to unlock me! lol
blondebird · 6/17/2013
Thanks Veena!
Veena · 6/17/2013
I made a video for you guys. https://www.studioveena.com/videos/view/51bf9059-c5e0-4ae9-8dba-39d30ac37250
suigintou · 6/17/2013
Thanks, Veena! You're the best!
suigintou · 6/17/2013
↵There was a weird glitch earlier so sorry if this posts 3x's. And all three posts might vary slightly because I try re-typing what I thought but can't remember exactly, lol. @Luvlee: Please be careful and don't overdo it. I was straddle stretching and over did it and my hip flexor totally freaked out. It hurt for a few days...even to just walk! It got better but every time I stretch I remember the pain and it stops me from trying to progress farther. This might not have answered your post but I just didn't want you to hurt yourself like how I did. You might feel like you're stuck because like muscle building/losing weight, the progress is rapid at first but then slows down and maybe even plateus. Not sure if this is the same for stretching? But keep at it, I'm sure you'll get it soon! *crosses fingers* Ok..please post correctly,,,,