Piriformis syndrome

[houseelf]

Gluteal massage is KEY to manage it. If you can't find someone to dig their elbow in your butt muscle until you wan to puke,

Amen. My idea of heaven is to have someone put a big man elbow into my gluts until I cry.

I think with this post combined with the minivan one renders me as officially middle aged. Ha ha.

[medpedspouse]

The key is to make sure that the pelvis is locked when doing these or otherwise what is the point.

Hope to not hijack BUT I am curious about this. How do you "lock" your pelvis? I ask because my issue was that my pelvis would not stay in place. That was the underlying reason why I would get the pain. All was well after the PT re-adjusted my pelvis BUT I would "get out" after a while...even while wearing the sacroiliac belt almost 24/7.

[houseelf]

When you go into shoulder bridge, take each piece of the spine individually and don't move your hips from position. When I'm tired, I try to kick in my back or but and hips get wobbly. When you are doing clam/reverse clam pretend you have a stake skewered into the ground through your hips. Do less reps if you have to but do it correctly. It is my understanding that this can begin by overcompensating for a weakness by trying to use strength from the surrounding areas. Isolate the hip flexor/rotator area. It may help to get someone to watch you.

I also have to add that cross training helps strengthen the area immensely. Have you been to an Athletic Trainer? I splurged for a single session for a guy to analyze my stride, demonstrate the strength imbalance, and show me exact positioning on the strengthening moves.

[Sheherezade]

I've been lurking in this thread.... I don't have this syndrome so I shouldn't necessarily chime in but I can't resist. I do have some issues from time to time with my S-I joint from doing yoga. I end up with the joint out of whack and that leads to problems. I can usually snap it back in place with certain poses over time but until then I do avoid forward bends because they tend to make it worse. FWIW, here's an article on the SI joint as it pertains to yoga but it is an interesting read for anyone trying to figure out weirdness and pain in their lower back/hip/pelvis alignment.

http://www.yogajournal.com/health/562


ETA: This one is on the piriformis; it's made me aware of WHY my stinking knee always wants to turn in during Warrior II. Weak rotators. Boo. I never would of thought I'd need to BUILD UP my booty. http://www.yogajournal.com/practice/636

[houseelf]

OK, I just can't stop talking about this. Please somebody lock this thread and get me to shut up already! Get a runner to start talking about their aches and pains and good luck getting them to shut up!

I did a 12 miler using the Chi running technique this morning. (Go to You tube and watch a few videos). I can't believe the difference it makes. I'm a totally convert. I feel zero pain in all the regular places: back, hips, butt. I have to be honest that my calves feel horrible, but apparently that is normal for people who are new Chi running. I don't even feel as tired as I normally do after my long runs. Even if you only jog a mile around the block, this really is worth considering checking out.

[v-girl]

I'm so glad you were able to find a way to run without being in pain! What does the Chi do? I'm too lazy to google. LOL Would it work for someone with bad knees? I have to wear running shoes with a lot of cushioning or my knees will actually go out on me while I'm running. I'm 37 going on 80. Where's my inhaler again?

[Phoebe]

I am following this thread with interest. I have been having back trouble the past month to 6 weeks. I was also getting a flare up of bursitis in my hip whenever I ran. I decided to see my old trainer for some exercises to strengthen my core. I figured my pregnancy had Weakened my core and therefore strained my lower back.

No no no, my gluts, hip flexors and hamstrings are so tight that is causing the back issues. When the trainer stretched me, I about jumped through the ceiling. A foam roller is supposed to help.

[scarlett09]

Jumping into the convo uber late, but I am reading with interest (and sympathy for those with aches and pains). How is everyone feeling now? I hope that you all have found something to relieve the discomfort

DH started PT two weeks ago and they have told him that some of his lower back problems are being caused by ridiculously tight hamstrings and quads on his right side. He was skeptical of PT at first, but has now admitted that the sessions and "homework" are making a difference. He's not limping anymore.

Does anyone have upper back issues that are caused by tight muscles? I have severe pain in between my scapula, especially in the trapezius on the right side, usually caused by stress. The pain also sometimes creeps into my neck, which is not cool. Might it be related to overdeveloped trapezius muscles and/or poor posture? I have heard that Pilates might do me a world of good, any other recommendations?

[houseelf]

A foam roller is supposed to help.

I lurve my roller and my stick. I ice, rest, elevate, and compress. I've even started to wearing those ugly compression socks all the time. Yeah, I'm so gangster. Hell, I'd sacrifice small animals at this point.

No no no, my gluts, hip flexors and hamstrings are so tight that is causing the back issues.

Yes. hips and hamstrings often refer as low back pain. People think that their back is hurting, but things are just showing up there. Religiously following my PT's advice and work out has helped a lot. Weights and crosstraining are now part and parcel of my running program just to stay healthy. Unfortunately, now that my hips are better and more level, my left side weakness is showing up in my left calf. :GAH:

Does anyone have upper back issues that are caused by tight muscles? I have severe pain in between my scapula, especially in the trapezius on the right side, usually caused by stress. The pain also sometimes creeps into my neck, which is not cool. Might it be related to overdeveloped trapezius muscles and/or poor posture? I have heard that Pilates might do me a world of good, any other recommendations?

I don't have upper back issues, knock on wood, but as far as pilates goes, YES! I am a totally convert and will preach pilates to anyone. It is such a fantastic complement to running. It gets you to think about areas of your body you never knew existed. Seriously, spinal C curve got me "in touch" with my upper abs. I understand how my body should feel. Thinking about footpoints 1,2, and 3 make me think about my foot strike. The constant aduction helps that piriformis syndrome. I like that pilates isn't punishing but still works you out. It gives fantastic body sense.

[Phoebe]

I lurve my roller and my stick. I ice, rest, elevate, and compress. I've even started to wearing those ugly compression socks all the time. Yeah, I'm so gangster. Hell, I'd sacrifice small animals at this point.

I just got a foam roller and It rocks'

[weeniegeniewife]

I just got a foam roller and It rocks'

My foam roller and little ball thingy (that I sit on and causes excruciating pain but releases my piriformis) are lifesavers for me right now. Still dealing with the pain but on a lesser level.

I also use my foam roller on my upper back to realign it.