Any suggestions?? Had some mild issues in my prep work for Marine Corps. That race I had a major spasm of the complex in my left hip at around mile 17. It made for a very long last 9 miles. I have been working on RICE and stretching since. Did my first long run since the marathon this weekend(10 miles) and had some mild pain, but woke with a serious lower back spasm. Pace was solid on the run, but I am feeling all sorts of muscle compensation strains now.
I am trying to get in to our running medical clinic this week, but any other suggestions are appreciated.
If I had to make a guess I’d say he made him pick up his cadence to about 180 strikes a minutes and run with more of a forward lean. I second the ART suggestion, I had piriformis issues during the height of my cycling season and the ART made it much more bearable. Also look into Trigger Point technologies for some home help.
He suggested that I raise my hands much higher which shortened my arm swing which shortened my stride, which minimized my heel strike which increased my cadence & so on & so on…
I now run like I’m using a compact crank set as opposed to a big 56 ring. I still feel like a lumbering diesel locomotive just at higher RPM’s
I had piriformis issues back in 2001 with sciatic pain associated with it that was unresponsive to deep tissue massage and NSAIDs (didn’t try ART). From an internet search, I discovered a product called the SacroWedgy (funny name, but appropriate : ). It was only $30 and I was desperate, so I tried it. It completely cured my piriformis issues within 3 weeks time while continuing with my scheduled training and I could feel a substantial improvement within 3 days (20 min/day). I used it intermittently for several years for minor flare-ups (usually from long drives after a race). I have told others about it, and it seems to work great for some people and do nothing for others. It’s likely related to the type of injury. Thought I would share, just in case you are one of the people it works for. The web site is www.sacrowedgy.com (no, I have no affiliation with the company).
i did the whole sorry piriformis issue a few years ago. i then did the whole p.t. deal and faithfully do the stretches after every run and bike, in order to not repeat any of it. i had a sprained piriformis, and had to just stop what i was doing for a bit. when i got going again, it was walk, and that slowly; then run in the water.
my run reformation was, as others cited, moving to 180 steps a minute, counted 90 on one leg, over and over again. this, no matter how fast or slow i go, which means how short or long my stride is. i was, of course, icing a couple of times a day in the beginning of the treatment.
in addition to the stretches after every bike and run, i built up weaker muscles which had allowed the injury in the first place----some core muscles, some hamstrings. i still do those strengthening exercises, but not as often; but i always stretch. that’s been the key to keeping reinjury at bay. i hope your problems aren’t as far advanced as the above, and that it’s easier, shorter and cheaper to fix the ones you have.
peggy
Stretching, trigger point therapy, core strengthening, avoid sitting for long periods of time.
By the time the piriformis acts up, IMO, there’s a lot more gone wrong in your mid- lower-back. Piriformis is a small muscle that is easily subject to overload.
When I had it 2 yrs. ago turned out that my QL and iliopsoas were very tight and because of that piriformis acted up and ended up with sciatica on one side.
Trigger point therapy (done on myself) saved me. You start with the piriformis (acute issue) and then work backwards until you get to the root.
Regular stretching (2-3 hours per week total) and trigger point therapy + good sports massage keep me healthy.
Trigger point books: The Trigger Point Therapy Workbook by Clair Davies, and Trigger Point Therapy for Myofascial Pain by Finando & Finando.
Also look at www.tpmassageball.com, I believe they discuss piriformis syndrome and how to work on the acute issue. I have a tpmassageball, and it has paid for itself many times over (although a tennis ball will work until you find something better).
Once you learn about TrPs (trigger points), you will realize that they come and go regularly, and that they are a normal part of an active lifestyle. They become problematical when they go unresolved, and then other muscles join in the party to compensate for a weak/tight muscle and you end up with real pain.
I have a library of stretches I can send you if you PM me including an email address. When I had piriformis syndrome acutely, I stretched the bad side twice as much as the other side and within 1.5 weeks things were getting better, and in 2 weeks I was pretty much good to go.
Role on tennis ball, stretch it out. Also rolling on one of the 3 foot polystyrene tubes gives a nice massage. problem is PS can mimic sooooo many other ailments…good luck
When sitting, be sure you have lumbar support. Pillow behind your back will work wonders. If you have bucket seats in your car, they are bad. Add a regular chair cushion and/or lumbar support and driving won’t aggravate you further.
When sleeping, on your back is best. If you sleep on your side with knees bent, this keeps iliopsoas (hip flexors) in tensed position, which messes with your back so bad.
Don’t cross your legs when sitting. Make sure your chair height is such that knees make perfect right angle to floor.
Stay off cambered roads (treadmill is nice and soft).
When you are standing, be sure your weight is evenly distributed over both feet, i.e., if you have tendency to hike one hip stop doing that.
Glute medius is probably weak; simple stair raises can help out with that.
…and, on tpmassageball.com, they mention that on long drives, your leg flop to the side and shortens the piriformis. They suggest using something (their block) to rest between your knee and the door (for example) to reduce that potential…makes sense.
