1.Do proper diagnosis of your diagnosis 2. Without proper diagnosis don't ever start any exercises or even wrong treatment 3. Take treatment as early as possible to avoid chronic problem 4 . I seen many cases with this gluteal issue 5. Try chiropractic adjustment, myofacial trigger release, deep tissue massage, even ultra sound can b helpful depends on ur condition

Yes visit physiotherapy centre for proper diagnosis and treatment Contact ADMIRE physiotherapy laser CLINIC IN NOIDA

As per description above, avoid exercises for now and let your pain subside You might have inadequate warm up and cool down phase You can also use volini and hot pack in home management for temporary relief Kindly visit a physiotherapist near you

You can online consultation with me on practo

Since due to long gap u tried squat it’s happened ,u may be done deep squat or with over weight above ur threshold so it got contusion a level above soreness .if the pain Persists after 7 days with recurrent injury consult orthopaedic or sports physiotherapist he guide better and if need plan MSK ultra sound scan for gluteus and ischia bursa will give root cause if this pain

You should do proper warm-up and cool down exercises. Do stretching exercises before and after work out. Do half squat without weight initially then progress to full squat.

Might be a muscle strain Take rest Found swelling go for ice packs Check your hip and knee range of motion Take plenty of water

Stop doing squats for 2 - 3 weeks. Chiroprcatic can help you with adjustment later you can again start squats without any pains.

Chiropractic adjustment will help. Standing calf stretch Stand away from a wall and.put your fight foot behind you and be sure your toes are facing forward. Lean forward at the ankle while bending the right knee and keeping your heel on the ground. Hold this for 30 to 60 seconds. Repeat 10 times a twice a day. Downward dog yoga stretch Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Repeat 10 times a twice a day. Wall calf stretch Stand about two feet away from a wall. Place the ball of your right foot against the wall while your heel remains on the ground. Slowly and gently lean into the wall while keeping your knee straight. Hold this for 5 seconds. Repeat 10 times twice a day. Downward dog yoga stretch Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Hold this for the 5 seconds. Repeat 10 times twice a day.

Just get your thyroid profile testing done .. Stop your squatting for 2 weeks .restart after 2 weeks with frequent breaks in between every 5 squats .and do more no of repetitions on a graduated manner

Take sufficient amount of drinking water 3to 4litrs per day.

The issue could be a squat with weight on one side. This could irritate a ligament there. You need to allow time for the irritation to settle. Also see an Orthopaedician and start physiotherapy.