臀中肌怎么了
Gluteus Medius
Gluteus medius
这块肌肉是什么
从髂骨翼延伸至股骨大转子，是髋关节外展的主要肌肉，单腿站立时防止骨盆侧倾。
为什么会不舒服
久坐后单腿站不稳；跑量加太快；膝盖内扣、骨盆一侧掉下去。
常见不适表现
髋外侧、大转子上方酸；单腿站时对侧骨盆往下掉；侧躺压着更疼。
缓解方法
侧躺，下方腿伸直，上方腿慢慢抬起再放下，动作小。站着做向侧方的弓步轻轻拉开。
相邻的肌肉
Gluteus medius
Outer hip · Common
What this muscle is
From the wing of the ilium to the greater trochanter of the femur. The main muscle that lifts the thigh out to the side. On one leg, it keeps the pelvis from dropping.
Why it gets uncomfortable
After long sitting you cannot stand on one leg steadily; running added too fast; the knee caves in and one side of the pelvis drops.
How it usually feels
An ache on the outer hip, above the greater trochanter; on one leg the pelvis on the other side drops; it hurts more when you lie on that side.
What helps
Lie on your side, bottom leg straight, and slowly lift the top leg, then lower it. Keep the movement small. Standing, a gentle side lunge opens it.
本内容为运动健康科普，仅供参考，不构成医疗建议；不适持续或加重请及时就医。 General movement and health information, not medical advice. See a doctor if it continues or gets worse.
模型：BodyParts3D，© The Database Center for Life Science，CC BY 4.0