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?
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
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
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.