yeah so, as I believe to be the case:
- piriformis is a muscular problem that impinges the sciatic nerve where it passes through the glute
- whereas most sciatic pain is caused by disc problems
?
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yeah so, as I believe to be the case:
- piriformis is a muscular problem that impinges the sciatic nerve where it passes through the glute
- whereas most sciatic pain is caused by disc problems
?
You will know when you have pirrifomis syndrome bad when you drop to you knees tears in your eyes for ten mins with the sensation that you have broken your leg and its on fire !!!
I dident even know what it was untill I google the symtoms!!(scared the crap out of me)
This sorted me out for the most part but it still bothers me a bit and allways will
http://www.youtube.com/watch?v=tFtUgS69rPk
What I'd thought was a hamstring problem - 'definitely' is what I confidently answered to Gaz when he queried it on the 'Hamstring' thread - maybe isn't.
I'm starting to think it may be Piriformis Syndrome, which is apparently often confused with hamstring issues.
The injury isn't following the normal pattern for hamstring rehab, and I can't find any sore point on the hamstring. It seems to be slightly more to the outside of the upper thigh and seems to be made worse by sitting down for any length of time. The piriformis stretches I've found on the internet do appear to stretch 'all the right bits'.
Having searched the forum, PS is mentioned in old thread posted by Ady in Accy. Anyone else had experience of this? If so what worked? Do I need to book physio? And, most importantly, how long is it likely to be before I can take to the hills again? I'm going stir crazy...
Sit on a tennis ball and get it on the point of most pain (trigger point) see how long you can stand it.
I use this method in the car to work and back when it starts paining me.
Physio used her elbow as its a deep little muscle.
Avoid speed and road work, Its the same stride pattern that aggravates mine.
All the best mate.
my remedial masseur sorteed this out for me - cheaper than a physio. He also lent me a tens machine which helped
After a week of doing piriformis exercises, I'm beginning to notice significant improvement and managed a couple of short, slow jogs over the weekend, and a slightly quicker jog tonight.
Stagger's 'tennis ball tip' is a good 'un.
Neural flossing is also brilliant for this; amusing but accurate video at: http://www.youtube.com/watch?v=tFtUgS69rPk
http://www.youtube.com/watch?v=tFtUgS69rPk
Thanks for that, tf.
I've had this for over 3 years and it's a right pain, especially when driving (mine's on the accelerator leg).
It means I run with a slightly shorter stride on the right side and, being out of kilter, I end up with all sorts of right leg injuries between calf, knee and thigh.
Brilliant. Something else I've got then. Another set of stretches to add to the daily rehab routine.
BL, I have noticed a similar thing, I feel that my stride is shorter on the left side. Lots of injuries down that side.
The video is good, I have no sound on my PC at work so the guy that is demonstrating may have said as much, but the first exercise is almost exactly like the 'Neural Glide' a physio friend taught me to free up the relays from brain to foot.
I've found it interesting using the tennis ball auto* massage. I began with it halfway down the thigh where the hamstring injury first appeared to present itself, but have found myself moving it gradually higher each journey, following a point of soreness, until today it pretty much reached the pelvic bone. (It's the clutch leg for me, BL.) It really seems to have helped.
Thanks for the positive comments. The other sources I've used and found good are:
http://www.sportsinjuryclinic.net/cy...stretching.php
and this video, which explains how to do the clam exercise properly.
http://www.youtube.com/watch?v=wa-0NRMg8ZM
*That's using the word 'auto' in both senses.
My pointe work has also improved enormously. :thumbup:
Though I have not yet come to resemble Lauren in any significant way.
I'm adding myself to the list of sufferers here. Exactly the same symptoms, feel it in my right hamstring but it's actually referred pain from piriformis/glute, sitting down in the same position for extended periods/driving really exacerbates it. Long road runs and speedwork/intervals make it tons worse, off-road it doesn't seem to bad. I'll hope for a miracle cure, right now the combined might of my physio and sports masseuse (wife) hasn't made a dent in it ....
Martyn
Is she using the pointy end of her elbow, Martyn?
Hello Roy,
She does. Also some plastic thing that she calls a "jack nobber" or something similar. I dunno, a nobber means something entirely different in my vocabulary .....
Martyn
p.s. How's things?
I'm sure it's fine as you're married to each other.
Enjoying things up here, except this sciatica is a pain and probably the root cause of a very sore knee.
The HQ is closing and it looks like Wiltshire is the next move next summer.
I have found back and hip stretch number 4 on this link to be good as long as your knees can take it.
http://www.croydonsportsinjuryclinic...-exercises.htm
Try to get the kneecap lined up with your sternum as you lower down. your shoulders should be parallel to the floor too. As you get better you will feel that you are able to lower your torso closer to the ground. hold for 30 seocnds and reapt on the other side.
The seated version is less advanced but also effective if you are less felxible. Sit on a chair or end of a bench. Bring the foot of your injured side up and over so it rest across the thigh of your other leg. the shin of the raised leg should be parallel to the ground. If this sretch isn't felt in the offending glute lean forward slowly until you feel it and hold for 30 seconds. slowly realease and reapt on the other leg.
Hmm lots of this sounds very familiar and those stretches feel good, thanks.
Just attempted to fold myself into Cliveybaby's Position No. 4.
It must have looked as if I was playing Twister all by myself. Sad.
rather than start a new thread i've just resurrected this old one :-)
I'm getting the 'pain in the ar*e' symptoms which sounds for all the world like a tight Piriformis.
Mine isn't bad. I can walk without limping but it is sore walking down stairs. Walking up stairs is completely fine and cycling is fine also.
Just wondering if I might be asking for trouble if I start gentle jogging again before it has gone away completely. I have been doing stretching morning and night the last four days and am thinking of going to physio next week as it was quite bad last week but was gradually easing off until it's got to a mild point where it doesn't seem to be getting any better or any worse.
How do other folks handle this? wouldn't want to do any lasting damage
Well, still not gone away so have booked into Achilles Heel in Glasgow for physio consultation on Monday.
Don't get me wrong, it's not painful at all however there is a constant niggle there which I know will get worse if I even try to run on it.
Fingers crossed
Mine's still not sorted either. Some days it feels like the bottom of the hamstring, sometimes the top, sometimes the middle of the buttock, but always there somewhere and liable to get worse if I go any faster than a slow jog.
Physio said "hamstring" and gave me strengthening exercises. I'm not convinced that's the entire issue. I'm now doing those together with glute and hip flexor exercises, along with the piriformis stretches.
I reckon if I do the lot it might just help!
This link is interesting - first posted by ZootHorn Rollo over 2 years ago.
http://raymondchiropractic.blogspot....-sciatica.html
There cannot be many runners who can't hold that one-legged back bridge for less than 10 seconds - try it yourself and see how easy it is. An interesting link all the same.Quote:
Originally Posted by Tussockface
I agree with your comment about the bridge - even though I'm still out of action, it's easy peasy!
Have you tried hamstring/gluteal isometrics? Stand with your back against a wall, keeping your leg straight press your heel into the wall as hard as you can - 8x8 seconds is the usual recommendation - do both legs, even if only one is painful. Do this twice a day - when cleaning your teeth, for example. Do not expect instant results, but pain should diminish after a couple of weeks.Quote:
Originally Posted by Tussockface
Cheers. I'll give it a go.
I dribbled toothpaste all down me shirt.
I had it bad a few years back the pain was unbearable first thing in the morning dropping me to the floor
I did a bit of research found out what it(as i didn't know what the problem was at the time) and found this video,Getting the nerve fibers to move freely again was the key for me. The stretching of the pirriformis muscle was just part of it
http://www.youtube.com/watch?v=tFtUgS69rPk
ps it never goes away I still feel it today if don't stretch
well, back from the physio who reckoned it sounded like piriformis muscle spasm but possibly caused as a result of lower back trouble.
Mine has eased right off and I managed a 3km run on Saturday, very slow, without any ill effects other than very tight calves yesterday and today.
Think the key for me is going right back to basics before I do any more aggravation. As a minimum I won't run two days in a row and will keep it at 6 mins per km pace for the foreseeable future and gradually ramp up the distance.
Will take it as a warning
That should go on the 'Today's Teeth Cleaning' thread.Quote:
Originally Posted by Grouse
What do you mean...there isn't one?!?
Went to see the physio at HUFC the other day, after living with this for couple of year now. He gave me some great things to do to aid my condition, why dont we do these simple things from the word go, until waiting to will are about crippled!!
He did say it was ok to keep running, but recommended I stick to running on grass for a few weeks until I get on top of the problem.
He was adamant the key thing to helping my recovery in the future and indeed keeping me running seriously, is to get a foam roller and use it on the main muscles in the legs a few times a day, this aswell as a medicine ball or other hard ball to roll my arse on ( massage the affected area, find the extremely tender point, on both sides and spend 15 minutes total on it ).
He gave me some great hamstring stretches too, as Im very tight.
Is said if I am serious about keeping running performance up, ice baths are a must!!!
Other simple things he gave me to do, as often as posible, sit on a chair, lean forward slightly, and bring each leg up alternatively, lifting my head up to coincide with when the leg is straightened.
Lay on my back, knees bent and roll hips side to side for few minutes.
He also gave me a quick go with a machine the footy lads use before and after games, something called game-ready, 10minutes on my right hamstring and it felt like I had a new leg!!! I want that machine!!!
Looks like I've got this its bloody awful at work sitting down all day, but it doesn't hurt when I run. Question is should I be running or resting and doing my exercises?
run yes, no bother, but you need to stretch regularly, piriformis stretches like the pigeon are great. Also do some work on your hamstrings, really helpsQuote:
Originally Posted by Dynamo Dan
Thanks Rev do you use a foam roller to keep yours at bay?
well it was recommended to me by few different physios but I never got around to getting one! The old sitting on a small firm ball trick and massaging affected area works well for immediate relief from discomfort whilst sitting, although it does cause its own pain lol but its a nice pain
Just had my second trip to the physio and she reckons running up and down hill is going to aggravate my injury, so I've been told to lay off the fell running until I'm better. Question is should I lay off running altogether and swim instead or could I cycle?
Dan ive been blighted with this for ages, recently it has receeded since ive been doing regular stretching and other excercises to strengthen stuff around hips and pelvis when all the while training as hard as I have for ages, so I wouldn't take the word of one physio as Gospel. For me atleast, it hasn't haulted me so long as I spend 10-15 minutes warming up and stretching before and after running, and then at regular intervals throughout day... whilst my training is generally not on the fells, I do still get a fair few hilly runs in....just my experience :) If you are really keen on keeping it at bay, incorporate an ice bath into your post run regime :w00t:
Cheers Rev. It's pretty much hurting all the time now even even though I've been doing exercises! Do you find cycling makes it worse?
Ive found it doesn't help!