Periformis syndrome

slunker

Has anyone suffered from this??

I have a dull ache in my left buttock that is not shifting at all. It is more sore in hard efforts like 20 min TT efforts. Done all the stretching I can do but lokking up the internet last night this problem can irratate the sciatic nerve, not good.

If anyone has suffered from this and has a remedy please let me know.

cheers.

LikeUStoleIt

hiya.

had this afew years back as a result of too much running. it's nasty.

best thing i found was a modified hamstring stretch suggested by a physio.

you know the hamstring stretch where you put your leg directly in front of you onto the sofa or a chair (or something) with a straight leg and then lean slowly forward from the hip and feel the stretch in the meat of your hamstring?

well, that's what you need to do BUT instead of putting your leg directly out in front, position it diagonally ACROSS yourself (ie if it's your right leg, send it to the left) and then stretch directly forwards as you would normally. you feel it a little on your hamstring like the normal stretch, but ithe emphasis will feel distinctly different.

build up to holding this stretch for up to a minute.

also, if you can, it really helps to pull back on the toes of the leg you're stretching to increase the stretch.

apparently this stretches the nerves which run through your bum down through your hamstring. it's always done the business for me.

hope this description makes sense, and best of luck.

Cubic

I've had this on and off for the last year or so. The two things suggested to me by my physio were:

1. Massage the area using a tennis ball. Lean against a wall, tennis ball pressed into your butt, and move it around until you find the painful place then hold for 30secs or so.

2. The stretch where you lie on your back, cross your left leg, so your left foot in resting on your right knee (your left knee sticking out to the side). Then pull your right leg towards your chest and your left knee towards your right shoulder.
(That was a rubbish description! Look at this link to see what I'm trying to say http://sportsmedicine.about.com/od/flexibilityandstretching/qt/Lying-Piriformis-str.htm

Although neither has fully cleared up my problem, they've both helped a lot. Will try LikeUStoleIt's stretch too.

holybinch

Cubic wrote:

tennis ball pressed into your butt, and move it around until you find the painful place then hold for 30secs or so.

You, mister, are on the wrong forum here!! :shock:

Cubic

holybinch wrote:

Cubic wrote:

tennis ball pressed into your butt, and move it around until you find the painful place then hold for 30secs or so.

You, mister, are on the wrong forum here!! :shock:

Reading back what I wrote, I can see how my description could be taken the wrong way!

slunker

Cheers all.

Did the injury stop you from cycling?? Or can you get away with it with proper management of the injury.

da goose

Hi,
Had that for months despite 2 different physio`s etc one stopped it temporarily it was a real nightmare:
1) Good advice ref stretching above this is more a long term plan though.
2) Look up sacrowedgy on the net and order one from the states asap...best £25 ever spent I actually felt back relax etc when using the first time..sorted me in 10 mins.
Still use it for lower back pain now/again.
Non brainer.