It's giving me grief again and I can't really afford another physio session until I get paid, does anyone know of any good stretches?
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It's giving me grief again and I can't really afford another physio session until I get paid, does anyone know of any good stretches?
Here's a good one that works for me.
Lie on your back, knees bent, feet on floor.
Lift right leg and place your right hand on the outside of your knee and pull your leg toward your left shoulder.
Put your left hand on your right ankle and pull gently for extra leverage.
You will feel the result in your piriformis
Repeat for left side.
This stretch should be done gently and gradually - easing into it.
Hopey it helps :-)
Mike
Here are some sites with stretchs Hopey, I hope these are OK.
http://www.tailored-fitness-home-workouts.com/piriformis_syndrome.html
http://www.runningtimes.com/rt/articles/?id=4220
http://www.spine-health.com/topics/conserv/sciaex/sciaex06.html
http://www.easyvigour.net.nz/fitness/h_gluteus_max_piriformis.htm
PS, try a sitting on a tennis ball on the trigger point (just where it hurts) about 10 mins twice a day.
Its Fetlock here - gone and forgotten my password!
I had PS about 6 years ago and it was agony. I bend down to untie my trainers and something went pop and that was it. I couldn't run for about 2 weeks only cycle.
Massage helps, but it really hurts and you can't spend too long on the area as its so painful.
I sometimes find I get twinges in the same area, so I justt back off for a few days, so it doesn't flare up again.
Thanks everyone, I thought best get into the physio so I'm in on Tuesday, but in the mean time I'll have a go at these stretches.
Stagger I've got one better than the tennis ball, I get Sarah to stick her elbow into where the pain hurts, this tends to help it out and Sarah enjoys inflicting pain on me :eek:
I had it bad a couple of years ago and it kept me out for 6 months, so everytime I get a twinge I start to panic.
Does the physio never show you any stretches that you should do. If you were seeing me I'd be giving you stretches to do as well as the elbow treatment and various other things. I'm a cynic but I know some physio's won't show you any exercises as its easy money to do a quick fix and have you come back time after time.
I was shown some stretches but I forgot :confused:
I've just missed 7 weeks with PS. Suggest you get a tennis ball, lie on your back with the tennis ball under your arse, roll round to massage the area, then find the sore spot and give it welly for a couple of mins - twice a day and after every run - I found it works a treat. Keep off the hills until the pain subsides and when you return take it easy.
I did 13 miles yesterday and it didn't give me much grief while running, but after it was very painfull in the bum and between the ankle and knee on the outside of my leg, I iced my leg and backside and it got rid of the pain.
Going to try and get some tennis balls later. :eek:
Would a gold ball do instead of a tennis ball?
Sure. If you can afford one.
Why don't you get a cricket ball, harder than a tennis ball and roughly the same size.
I tried a golf ball and it was a bit small and hard, think I'll have a go with a tennis ball
Went to the physio Tuesday night and had the elbow treatment, then I raced last night and it's not feeling too good today, do I rest it or try a gentle run?
Rest it.
Hmm it's feeling a little better so might just go for a gentle run :D
Did you go for a run then?
Yes just a slow six miles, still feels a little sore but I'll see how it goes, no running now until Sunday
Cheers to everyone who contributed to this thread, wish I'd found it 2 months ago.
Has anyone successfully dealt with this? Can't afford a physion but I've been rolling my backside on tennis balls till my eyes water! Been a problem for about 3 months now. Keen to hear of successful treatments.
Ice it lots, stretch it lots, then strengthen the abductors etc with lots of 1 leg squats - worked for me. I'd agree that it's hard to get rid of! Getting the piriformis stretch right can be tricky so make sure it's definitely hitting the spot!
This thread has all the tips Brock
http://forum.fellrunner.org.uk/showt...ght=Piriformis
All the best:)
Cheers Stagger and Beowolf - very helpful
I had this after a heavy fall on my hip on arocky descent. Couldn't sit down and went on for ages.
Eventually saw a remedial masseur (£20/hr) who identified it and sorted it out quickly in 1 session. If you can find someone at that sort of price could be worthwhile.
I had a piriformis sort of nasty niggle that just wouldn't shift, no matter how many tennis balls I sat on (that heady mix of pleasure and pain).
Turned out it was actually a lower back thing, and an assertive physio wrenched some sense into me.
Just a thought.
I'd like to know how physios differentiate between piriformis and disc-related sciatic pain, and between those and certain upper hamstring problems... still not entirely sure what I've got ....
My guy said that sciatica is the symptom and as mentioned root cause can be either lower back or piriformis. Can't remember how he tested but quickly ruled out lower back - both cause pain right down leg but I didn't have any lower back pain.
It was only after diagnosis that I linked it to my fall at Coniston Gullies.
Anyone suffered with this ? Have been struggling with this for a couple of weeks - mind you did receive a ticking of from my physio last night for not doing as advised ie only taking 1 Ibuprofen daily & consequently struggling with the stretching exercises he gave me.
It is improving but was just wondering how many weeks it will take to clear.
Before anyone says - yes it is a pain in the backside :thunbdown:
I've been suffering from pirifiormis, on and off for about 5 years now. It seems that once you've got it, you can never get rid of it completely, but you can keep it under control if you keep doing all the stretching exercises. There's also an exercise you can do with a tennis ball which helps to release the tightness in the muscle, but even that doesn't always work.
I've just sent off for some supposed "miracle cure" from America called a Sacro Wedgy!!? which I'm a bit dubious about, but I'll let you know if it works
Helpful discussion :http://en.wikipedia.org/wiki/Piriformis_syndrome
Stretching all the muscles around the hip, avoiding sitting for long periods, and avoiding direct firm pressure on the buttock (e.g. wallet or keys in back pocket) may help.
I had it about 5 years ago Manhar.
Stretching and massage were the cures along with fell running.
Mine was caused by a repetitive stride pattern (training for 10k's on flat canal banks)
There are a number of good stretches but you need to try them and find 2 that work for you.
Also
I still have the tennis ball in the car as direct pressure on the trigger point (point of most pain) for 20 to 30 minutes works as a great massage. The physio used to use her elbow, hurt like hell but worked.
All the best and you will be cured soon, just a little patience needed.
Had it for 3 years now brought on by over racing. Elbows and tennis balls for me, too, but it refuses to go away.
Was suffering with "backache" before Heptonstall Trig after spending a lazy Saturday sat on comfy seating at the Cinema, followed by watching the football at home. Was able to run on it but not take large strides in the following days.
Must admit did something slightly idiotic in the following week which I'm embarrassed to mention but here goes - on the same principle that people lie on a hard board to cure backache thought to myself as I work sat down all day in an office - need to sit on a hard surface rather than a comfy chair- so I took a chopping board into work & sat on that for a week. Was told by my physio that it was the last thing I should have done as it pushes up the spine.
Anyway think I'm on the mend & will go out for an easy run on Saturday. Will remember to do exactly as the Physio instructs in future :o
I had this last year and really struggled to sit down. However I had remedial massage and used a tens machine. Got over it in about 6 weeks. It was caused by an undramatic fall on steep ground onto my hip. No problems now, just a knackered knee.
how do they distinguish piriformis from standard sciatic trouble? Symptoms are pretty similar aren't they?
Symptoms are very similar, I assumed that I had "normal sciatica". I was told that sciatica was a symptom not the root cause.
They did some tests on me concentrating on lower back but can't remember the details. Someone more informed than me will know exactly.