Ok, I have done the PT, ART, deep tissue massage (and I continue to do those), but I have finally figured out it is the biking that is causing the issue…(used to think it was the running).
But, in the right glute max/med and hip area (some may say s.i. joint some may say piriformis) whatever,
but, I use “two” different bike setups (road and tri) and I still get discomfort after a long ride.
Hence my question(s)…to reduce/minimize the pain:
Raise or lower seat?
Fore or Aft on the seat?
other?
Again, little to no discomfort on the ride, just after.
The goal is to minimize recovery and pain…so, those that have had issues PLEASE PLEASE…did I say PLEASE respond, don’t just read…open to any and all suggestions…
This is a tough one, as it is different for everyone. I have been struggling with the same thing since Dec. My ART Dr diagnosed me with piriformis but more importantly noted that all of the little muscles in that area are tight and pulling on my back hamstring, hip flexors, etc.
It took me a while to realize it was the biking that caused it, aggravated by running and also (I realized later) aggravated by swimming.
I tried everything and what helped me was regular and very intense massage. The key was to work out the scar tissue and get blood flow into the area regularly. The deep tissue massage + rolling + stretching seems to have helped A LOT in the last few months. I am training for IMLP and couldn’t take extended time off. I recommend the TP massage products (quadballer and massage ball), I graduated from the foam roller very quickly. Also, I sit at a desk all day so a few times a day I go into a conf room and do light stretching to move around the hip/glute muscles and get some blood in there. Like the big linebackers before a game – just loosen up.
For a long time I tried to fiddle with my bike position. I moved the seat up/down forward/backwards, raised the handlebars, adjusted my cleat position, and so on. I noticed no difference. I had a professional bike fit and regularly consulted the fitter on how to adjust the bike to help me, but he made it clear that if I don’t notice a difference, its not the fit. Ie. Treat the cause or accept that you can’t ride. But some other more expert opinions may be able to help you in that area, it just didn’t help me.
“all of the little muscles in that area are tight and pulling on my back hamstring”
Good thing it wasn’t pulling on your front hamstring, that can be a killer!
To the OP:
Can you post some pics of your position? That might help some of the pro fitters on here. Depending on seat height, you may or may not be able to rotate anterior/posterior and their suggestions could be out the window.
I’ve been dealing with the same problems since last season. It really hasn’t gone away and i’ve learned to deal with it, but like you frequent stretching and intense massage couple with ultrasound every couple of weeks helps quite a bit.
I’ll post some Bike fit pics tonight (hopefully)…but, I am training for IM LOU this year and after the REDMAN Iron Distance last year took a few months off to try and help things…(it had gotten bad then)…but nothing helped (it was on the left side then and an s.i. issue )…art fixed that, but it’s on the right side now…I do use the TP ball and do e-cises for posture (strength/stretch per my ART PT) www.egoscue.com.
I did an olymic distance tri this past weekend and felt good and was surprised…but, the morning after every bike, I am sore (pain sore, not just normal sore). I have switched bikes up to see if there is a difference…haven’t seen one…got a long bike on Saturday…will be interesting come Sunday…any other ideas?
