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Mature woman rubbing her leg in pain while exercising at home

If you’ve ever dealt with a stubborn ache deep in the butt or upper hamstring area, you already know—it can be a real pain in the butt. The tricky part? That discomfort doesn’t always come from where you think it does. The image below shows just how many layers of tissue are in this area; making it hard for you to figure out what is going on.<img id="k3v0tviw0kml8b0l3p" class="object-cover bg-gray-100" style="aspect-ratio: 3/2; object-position: undefined undefined;" title="" src="https://cdn.durable.co/blocks/1edPZlukMq5cv77PdxCCbpNxp3tfpcJaeZj8CBtbINkmhLAMPa0d5aaAL65JZ2Yo.png" alt="" data-corners="default" data-aspect="3:2" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/1edPZlukMq5cv77PdxCCbpNxp3tfpcJaeZj8CBtbINkmhLAMPa0d5aaAL65JZ2Yo.png" data-mce-style="aspect-ratio: 3/2; object-position: undefined undefined;">To break things down for you, here are some of the most common sources of posterior hip and buttock pain, especially in active people.Low Back ReferralSometimes the problem isn’t the hip or glute at all. Muscles, joints, or even discs in the lower back can refer pain into the buttock region. Common clue: symptoms may change with spine movement or prolonged sitting/standing.SI Joint SyndromeThe sacroiliac (SI) joint sits where the spine meets the pelvis. Irritation here can create pain that feels deep, one-sided, and very localized near the back of the pelvis. Common clue: pain with transitions like standing up, rolling in bed, or single-leg loading.Glute Strain or TendinopathyOveruse or sudden increases in training can irritate the glute muscles or their tendons. This often shows up as soreness or sharp pain during running, climbing stairs, or hill work. Common clue: pain with muscle activation, hip rotation, or after longer training sessions.Deep Gluteal SyndromeThis involves irritation of nerves (most commonly the sciatic nerve) as they pass by the deep glute muscles. It can mimic sciatica without coming from the spine. Common clue: deep buttock pain with sitting, stretching, or prolonged hip flexion (ie sitting on the saddle)Posterior Hip ImpingementCertain hip positions—especially extension—can cause the back of the hip joint to become irritated. Common clue: pain during sprinting, kicking, or pushing hard off the back leg.Proximal Hamstring TendinopathyThis affects the hamstring tendon right where it attaches to the pelvis. It’s common in runners and triathletes and tends to linger if ignored. Common clue: pain with sitting, running faster, or long effortsHip OsteoarthritisNot all hip arthritis presents with groin pain. In some cases, it shows up as stiffness or aching deep in the buttock. Common clue: reduced hip mobility and stiffness, especially first thing in the morning.The TakeawayA “pain in the butt” isn’t a diagnosis—it’s a symptom. And as you can see, several structures can be responsible. Identifying the true source is key to managing it properly and keeping you training consistently.If the pain is persistent, worsening, or affecting performance, getting it properly assessed with Chiro On-the-Go is this first step to recovery. <a href="https://chiroonthego.ca/contact" data-mce-href="https://chiroonthego.ca/contact">Book for an assessment here.</a>

A Real “Pain in the Butt”: Where That Ache Might Actually Be Coming From

Female runner suffering with pain on sports running injury

In the clinic, I commonly see athletes presenting with pain along the inner or outer aspect of the shin. This is often linked to a sudden increase in training load—for example, deciding to train for a marathon in a few months after not running consistently for the past year.When training volume or intensity increases too quickly, it can exceed the tissue’s ability to adapt. This imbalance between stress and recovery can lead to what is commonly referred to as “shin splints.”Shin Splints: More Than One Diagnosis“Shin splints” is a broad term that actually covers four related conditions, all of which exist along a continuum. Depending on where you fall on this spectrum, management—and your ability to continue training—may differ.1. Tibialis Anterior or Posterior Strain This involves small tears in the muscles that originate along the shin and attach into the foot. These muscles play an important role in controlling foot and ankle mechanics during running.2. Medial Tibial Stress Syndrome (MTSS) This condition involves irritation or tearing of the connective tissue (fascia) along the inner shin. Unlike more serious injuries, pain often feels worse at the start of activity and improves as the session continues.3. Stress Reaction Here, the outer layer of the bone (where tendons and connective tissue attach) begins to swell and structurally weaken. Symptoms typically worsen with activity. A classic sign is tenderness over a broader area (greater than 5 cm) and pain with vibration.4. Stress Fracture This represents the final and most severe stage, involving a small break in the bone. Symptoms include sharp, localized pain (less than 2 cm in size) and pain with weight bearing or impact.Health Tips:Get imaging if symptoms are persistent or severeX-rays may not show changes until weeks or months after symptoms begin since it does not show changes to soft tissues, only to the bone (ie stress reaction and fractures) Ultrasound is increasingly used to detect soft tissue changes around the bone and is being increasingly used to help identify early stages of the injury. MRI is the most sensitive option and is considered the gold standar, but hard to get in a timely manner. Re-plan your training Shin splints usually develop when training stress far exceeds recovery. Reducing volume and intensity allows tissues time to heal and adapt.De-load without de-conditioning Maintain cardiovascular fitness by cycling, swimming, or using an arm ergometer while reducing or avoiding running.Support bone health through nutrition Adequate intake of calcium and vitamin D is essential for maintaining bone density and supporting the body’s ability to tolerate repetitive loading.

Shin Splints: What’s Actually Going On?

Chiro On-the-Go

Chiro On-the-Go is a mobile chiropractic clinic which provides expert musculoskeletal and vestibular care for people dealing with acute and chronic concerns.

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A Real “Pain in the Butt”: Where That Ache Might Actually...

Shin Splints: What’s Actually Going On?