Piriformis Syndrome and flat feet

macondo01

Hi,

I've had piriformis syndrome for over a year now.

Saw a physio over a year ago - pumelled and given exercises. Didnt really help. Meanwhile I've rolled myself over tennis balls and foam rollers. Not sure that's helped much either. Often gets more sore. If done some stretching too.

Also had a bike fit too (helped).

Still struggling but able to ride I'm looking what next to do.

I have some specialized insoles (blue) but wonder if anyone with PS has found benefit from sorting out their flat feet with orthotics etc..

Any feedback much appreciated - it is a pain in the arse!

Bill Black

The piriformis becomes a problem when it is required to do more work than it is capable of -- it is meant only to assist in preventing your upper leg from turning inward. Work to strengthen your gluteals and your hamstrings and as those become more responsible for stabilizing your upper leg and hip the piriformis will loosen with continued stretching and stop pressing on the sciatic nerve.
Bill Black

macondo01

Its helpful to know what the muscle is working to do - I'll try what you suggest Bill - thank you

mrwibble

Buy a knobbly roller (rumble roller is one), place it on a lowered desk chair and position yourself on the offending lower glute region. Raise that leg and place your ankle region on the other leg like a piriformis stretch. Work the knobbles into the area by moving sideways along the roller (back and forth but not rolling up and down, save that for later), the longer you take the better breakdown the tightness. Repeat other side.

It will take a few days to start working, compliment this with piriformis stretching, it will take time but you should improve...

macondo01

Thank you - I'll try that

cswitch

You could do all the stretches in the world but if your position is still not ideal and still overstraining the piriformis the issue is likely to continue. Who did the bike fit? Did they know what changes were required to ease your issue or was the reduction in pain more by luck than targeted changes. Did the fitter move your saddle forward by any chance? This has often helped reduce / stop the symptoms for me. A too rearward saddle for me and therefore creating an acute hip angle, I start to get piriformis discomfort.

It may be worth moving saddle forward a little more - if you're not already way forward of course - if too forward it can affect bike stability / handling.

macondo01

[url=http://www.bikeradar.com/forums/viewtopic.php?p=19706700#p19706700]cswitch[/url] wrote:

You could do all the stretches in the world but if your position is still not ideal and still overstraining the piriformis the issue is likely to continue. Who did the bike fit? Did they know what changes were required to ease your issue or was the reduction in pain more by luck than targeted changes. Did the fitter move your saddle forward by any chance? This has often helped reduce / stop the symptoms for me. A too rearward saddle for me and therefore creating an acute hip angle, I start to get piriformis discomfort.

It may be worth moving saddle forward a little more - if you're not already way forward of course - if too forward it can affect bike stability / handling.

Hi - I had a fit from Joe Beer in August 2014. I went down and back. The difference was remarkable - lower back pain and PS disappeared after about a week. I was thrilled to bits. Then in November I banged my buttock playing Ultimate Frisbee - my heel whacked the muscle and that was it PS started up all over again, probably worse. Saw physio to no avail. Then as the weeks passed I started fiddling with the bike fit. Probably a mistake. I think now its much where it was before but I've asked Joe for the measurements again to be sure. I also had a fiddle with my cleats.

I'm trying the suggestions here but if things don't improve I may go for another fit - perhaps Pedal Precision in Manchester.

Sitting down and driving the car really aggravate it.

Thanks for responding.

macondo01

Cswitch you may have something! Saddle has crept back, trying it forward knee over pedal. Let's see

macondo01

Well I found the fitters measurements (finally!) and the saddle was about 3cm too far back and 1cm too low. It's early days but apart from feeling better on the bike the PS is I think beginning to settle down.

I found this video and am now doing Fire Hydrants and Clams and rollering. https://www.youtube.com/watch?v=ynQgMFH5Umg

Thanks for all your help guys

kingrollo

[url=http://www.bikeradar.com/forums/viewtopic.php?p=19700901#p19700901]Macondo01[/url] wrote:

Hi,

I've had piriformis syndrome for over a year now.

Saw a physio over a year ago - pumelled and given exercises. Didnt really help. Meanwhile I've rolled myself over tennis balls and foam rollers. Not sure that's helped much either. Often gets more sore. If done some stretching too.

Also had a bike fit too (helped).

Still struggling but able to ride I'm looking what next to do.

I have some specialized insoles (blue) but wonder if anyone with PS has found benefit from sorting out their flat feet with orthotics etc..

Any feedback much appreciated - it is a pain in the ars*!

Be aware that piriformis syndrome is at best a very vague diagnosis. - Its often wrong, I went through all this crap foam rollers, stretching etc...... also if driving the car triggers it then its not a bike fit issue.....

Can I ask how this problem started ?

Mine turned out to be high hamstring tedonathapy (google it) and hip arthritis - stretching for me made it worse - it took about 2 years to get an accurate diagnosis and a further year in the gym to get it sorted - this summer I did a 90 mile bike ride - something I never thought I would do ........but it was one hell of a journey.....

PM if you want the full details ...and my 'cure'....

macondo01

Hi - it all started ten years ago when I first properly started cycling and did 60 miles on a road bike. Had that buttock pain. From memory my saddle was too low I think and perhaps too far back. With a new bike the pain went. This bout came about from a whack to my buttock - landed on my heel playing frisbee - then it stayed because I mucked up a good bike fit.

Good news is it is getting better - I'm 95% there now when three weeks ago it was painful to sit down.

Sounds like you've been through the wringer with getting yourself sorted.