Oh, my aching a#@!

I've had it, you've had, your friend's had it, we've all had it.  You know what I'm talking about.  That deep aching discomfort in the lower part of your backside that seems to jump up and grab you at the bottom of your squat, just as you're working hard to keep your knees out. It can sometimes feel like "ghost pain" because you really only notice it when in that specific body posture.

Well I've got news for you, it's not "ghost pain".  It's a real problem, especially for those in the early stages of developing a quality squat.  In my experience, this is the result of a myofascial dysfunction in the small, but powerful, Gemellus Inferior muscle.  This little guy attaches to the sit bone on one end and the greater trochanter on the other end.  It's primary job is to laterally rotate and abduct the thigh, which is what happens at the bottom of the squat.  It is also responsible for stabilizing the hip joint during other movements, so it is a well worked muscle.  It has a couple of other partners in crime, Gemellus Superior and Obturator Internus, that work right along side it.

Your awareness of the dysfunction in this group is heightened in the "pigeon pose"posture when the thigh is internally rotated and flexed.  The more restriction you have getting into this posture, the more likely you are to have dysfunction in this soft tissue group.  Now, mind you, there are a host of other tissues affected by this posturing, all of which need to be worked to release.

You know how much I promote use of the LAX ball to get at some of those hard to reach tissues, but in this case, DON'T USE IT!  Why? Ever heard of the Sciatic Nerve? Well this monster lives in close proximity to the Gemellus and using the LAX ball here can irritate that nerve and cause some nasty pain syndromes.

The solution? Try this easy stretch.  Stand in front of a box (the kind we jump on!) so that the top is at knee height.  Put the foot of the affected side on top of the box with the other foot still on the ground.  Gently turn your foot on the box so that your toes point toward your midline.  Pull that same knee to your chest and "sink" your hips.  Doing so should illicit a nice stretch on the backside of your greater trochanter and into your sit bone.  Simply hold for a 10-15 count, release and repeat.

Don't let your aching a#@ limit your ability to squat with virtuosity.  Break that gristle and get moving.