Injury protocol

Gluteus maximus / medius strain

Gluteus maximus / medius strain needs a staged plan that matches tissue healing, pain behavior, and progressive rehab loading in the hip.

Condition summary

Category: Muscle Injury

Body region: Hip

Common in: Sprinting, Gym training, Field sports, Hip, Muscle

Recovery phases

Acute support (0-5 days)

Goals: Reduce irritability in Gluteus maximus / medius strain, Protect tissue quality and appetite, Build the next rehab step safely

Nutrition focus: Higher protein, Vitamin C, Structured hydration, No alcohol around the early healing phase

Meal examples: Greek yogurt, oats, and berries / Chicken or tofu with rice and vegetables / Salmon or lentils with potatoes and greens

Repair and reload (5 days to 6 weeks)

Goals: Reduce irritability in Gluteus maximus / medius strain, Protect tissue quality and appetite, Build the next rehab step safely

Nutrition focus: Higher protein, Vitamin C, Structured hydration, No alcohol around the early healing phase

Meal examples: Greek yogurt, oats, and berries / Chicken or tofu with rice and vegetables / Salmon or lentils with potatoes and greens

Return phase (6+ weeks)

Goals: Progress loading tolerance for Gluteus maximus / medius strain, Restore movement confidence and function, Prepare for return to work, sport, or daily activity

Nutrition focus: Higher protein, Vitamin C, Structured hydration, No alcohol around the early healing phase

Meal examples: Greek yogurt, oats, and berries / Chicken or tofu with rice and vegetables / Salmon or lentils with potatoes and greens

Helpful recovery links