In most cases, what you may be experiencing are symptoms of tendonitis and/or sciatica. Often caused by injury, overcompensation and subseqent musculoskeletal imbalances which can often be exacerbated by a sedentary lifestyle. Core strengthening and plyometric exercises help build stabilizer muscles to support the spine and correct imbalances. Acupuncture, massage, and hydrotherapy are often effective for acute symptoms.
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I run marathons and lots of training runs. I have a ''Glute'' problem and the symptoms are remarkably like everyone on this site. So, I carry out exercises that work the Glute area above my left leg. My problem began after I retired and I suppose I do sit around for longer than I should do. Too much Sitting is apparently one of the causes of the problem.
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Oh my goodness!! I think you got it. Mine is not sciatic nerve pain. It's more surface/fleshy pain as opposed to muscular. I was beginning to worry I had a tumor below the skin or something. I was trying to google to see if there are glands in the area. But what you explained makes perfect sense. Im not overweight but I sit a lot. In fact I think not having much padding actually adds to the problem. Thanks! Just knowing that makes me feel better.
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Oh my goodness!! I think you got it. Mine is not sciatic nerve pain. It's more surface/fleshy pain as opposed to muscular. I was beginning to worry I had a tumor below the skin or something. I was trying to google to see if there are glands in the area. But what you explained makes perfect sense. Im not overweight but I sit a lot. In fact I think not having much padding actually adds to the problem. Thanks! Just knowing that makes me feel better.
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piriformis syndrome - this is what my doctor diagnosed on me..its after driving a while and sitting at a desk all day
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I recommend the ColdCure and BFST wraps for any soft tissue injury/ailment. I've used them for my back and my feet and have had great results. Take a look at their testimonial page (King Brand Healthcare). You might see someone who has dealt with something similar. All the best.
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So, about 9 months ago I was installing 6" and 3" cast iron on a job daily, the catch was that the rebar it was running through went up and bent horizontally just under my croth making me do endless hamstring stretches. One morning I bent of and thought ouch! And I have a tolerance for pain. It seemed to immediately go away randomly returning for about 6 months, until one day im walking with a co worker that i had been doing trimble with for a few weeks and BAM behind my leg is near unbearable pain, no position would ale it. I suffered this for two weeks before going to the dr.
He loadsme up on anti inflamatories vicodin muscle relaxers and steroids and says if it hasnt healed in two week xrays mri and pain management. Well i had enough meds for 3 flippin months, so...being me and feeling great....and high as a 747 i went 2 1/2 mo ths and BAM it returns along with a new symptom of tingling in my shin and foot after sitting for periods of time. Back to the dr i go, he said siatica....orders hip and lower back xrays and tells me....here more meds go see pain management you have spinal arthritis.....that was1 1/2 weeks ago..yay I also have rhuematoid arthritis in both feet since 27yrs old...and developed IBS-D after apendix surgery at 24. Im only 37.....yay life.
He loadsme up on anti inflamatories vicodin muscle relaxers and steroids and says if it hasnt healed in two week xrays mri and pain management. Well i had enough meds for 3 flippin months, so...being me and feeling great....and high as a 747 i went 2 1/2 mo ths and BAM it returns along with a new symptom of tingling in my shin and foot after sitting for periods of time. Back to the dr i go, he said siatica....orders hip and lower back xrays and tells me....here more meds go see pain management you have spinal arthritis.....that was1 1/2 weeks ago..yay I also have rhuematoid arthritis in both feet since 27yrs old...and developed IBS-D after apendix surgery at 24. Im only 37.....yay life.
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Wait so don't stretch it? I have had a pain under my buttock on my left thigh as well. It started after a district track meet I ran in I first thought it would go away. I took hot baths, ice baths, Epsom salt baths, and tried stretching it more, but the pain hasn't weakened. We had to do a tough workout today but I couldn't give my usual all simply because my legs were preventing me from really running or squating with pain. They only let you sit out if you have a doctors note or a trainers note. None of which I had. It's already been a week but no less pain has occurred. I don't know whether to let it rest or work it out to recover or strengthen it. All I know is that it's really making simple things painful and hard to do and it hasn't gotten better
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Try These 5 Steps to Success!
1. Foam Roll the Piriformis, Quadriceps and IT-Band
SMR Piriformis
Sit on top of a foam roll with the foam roll placed directly on the back of the hip. Cross one leg over the other, placing your foot onto the opposite knee. Slowly roll the back of the hip, applying prolonged pressure on tender spots for roughly 30 seconds.
Quad
SMR Quads
Lie on your stomach with a foam roll placed under the front of your thigh. Support your upper body on your forearms. Slowly roll the front of your thigh, applying prolonged pressure on tender spots for roughly 30 seconds.
SMR IT Band: Lie on your side with the foam roll placed under your hip. Cross your top leg over the leg on the foam roll and place your foot on the floor. The leg on the foam roll should be raised off the floor and remain that way during the exercise. Slowly roll from the hip to the knee, rolling along the outer thigh, slightly in front of the hip and knee, applying prolonged pressure on tender spots for roughly 30 seconds.
SMR IT Band:
Lie on your side with the foam roll placed under your hip. Cross your top leg over the leg on the foam roll and place your foot on the floor. The leg on the foam roll should be raised off the floor and remain that way during the exercise. Slowly roll from the hip to the knee, rolling along the outer thigh, slightly in front of the hip and knee, applying prolonged pressure on tender spots for roughly 30 seconds.
2. Statically Stretch the Piriformis, Biceps Femoris and Hip Flexors
Static Stretch: Piriformis: Lie on your back with one foot placed on top of a stability ball and the other foot crossed over your knee. Pull the ball toward your body with your heel. Press the crossed knee away from your until a stretch is felt in the back of your hip. Hold for 30 seconds.
Static Stretch: Piriformis:
Lie on your back with one foot placed on top of a stability ball and the other foot crossed over your knee. Pull the ball toward your body with your heel. Press the crossed knee away from your until a stretch is felt in the back of your hip. Hold for 30 seconds.
Static Stretch: Biceps Femoris
Lie on your back and bend one hip and knee 90-degrees. Leave the other leg extended on the floor. Hold your bent leg and extend at your knee, moving your lower leg straight into the air until a stretch is felt in the back of the upper leg. Hold for 30 seconds.
NASMSUM13_wkt05
Static Stretch: Hip Flexors:
Kneel on your back leg, bending your front leg 90-degrees. Contract your glutes and shift your body forward. Raise the arm that is on the same side as the knee that is on the ground, stretching to the opposite side until a stretch is felt in the front of your pelvis. Rotate backwards and hold for 30-seconds.
3. Leg Slides
Leg Slides:
Begin by lying on your back with your knees bent and your feet flat on the floor. Breathe normally as you gently draw-in your navel towards your spine. Hold the contraction and relax as you slowly extend one leg until it is completely flat against the ground. Remember to keep your navel pulled in and be careful not to move your spine. Slowly return your leg to the starting position and repeat with opposite leg.
4. Floor Bridge
floor bridge
Floor Bridge:
Lie on your back with your knees bent and place your feet flat on the ground, shoulder-width apart. Draw-in your navel and contract your glutes. Slowly push through your heels and lift your pelvis off the floor until your knees, hips and shoulders are in-line. Hold the top position for a few seconds and then slowly lower your pelvis back down to the floor.
5. Lateral Tube Walking and Ball Squats
NASMND14_WORKOUT_09_1208x808
Lateral Tube Walking:
Stand with feet placed hip-width apart, knees slightly bent. Place a piece f tubing around your ankles. Keeping your feet straight, take small steps to one side. After recommended number of steps, repeat the exercise to the opposite side.
Ball Squats: Stand with your feet pointed straight ahead and placed shoulder-width apart. Rest your low back against a stability ball that is placed on a wall. Keep your feet under or slightly in front of your knees. Slowly squat, bending your knees and keeping your feet straight. Keep your chest up, contract your glutes and press through your heels as you return to the starting position.
Ball Squats:
Stand with your feet pointed straight ahead and placed shoulder-width apart. Rest your low back against a stability ball that is placed on a wall. Keep your feet under or slightly in front of your knees. Slowly squat, bending your knees and keeping your feet straight. Keep your chest up, contract your glutes and press through your heels as you return to the starting position.
In many cases, tightness in the piriformis can be alleviated with the proper steps (as noted above). However, we must always remember that we are not licensed medical professionals, we should always consult a licensed practitioner to help understand our client’s problems and refer our clients out whenever necessary.
I got the same pain like you had , I got it from Internet give a try
1. Foam Roll the Piriformis, Quadriceps and IT-Band
SMR Piriformis
Sit on top of a foam roll with the foam roll placed directly on the back of the hip. Cross one leg over the other, placing your foot onto the opposite knee. Slowly roll the back of the hip, applying prolonged pressure on tender spots for roughly 30 seconds.
Quad
SMR Quads
Lie on your stomach with a foam roll placed under the front of your thigh. Support your upper body on your forearms. Slowly roll the front of your thigh, applying prolonged pressure on tender spots for roughly 30 seconds.
SMR IT Band: Lie on your side with the foam roll placed under your hip. Cross your top leg over the leg on the foam roll and place your foot on the floor. The leg on the foam roll should be raised off the floor and remain that way during the exercise. Slowly roll from the hip to the knee, rolling along the outer thigh, slightly in front of the hip and knee, applying prolonged pressure on tender spots for roughly 30 seconds.
SMR IT Band:
Lie on your side with the foam roll placed under your hip. Cross your top leg over the leg on the foam roll and place your foot on the floor. The leg on the foam roll should be raised off the floor and remain that way during the exercise. Slowly roll from the hip to the knee, rolling along the outer thigh, slightly in front of the hip and knee, applying prolonged pressure on tender spots for roughly 30 seconds.
2. Statically Stretch the Piriformis, Biceps Femoris and Hip Flexors
Static Stretch: Piriformis: Lie on your back with one foot placed on top of a stability ball and the other foot crossed over your knee. Pull the ball toward your body with your heel. Press the crossed knee away from your until a stretch is felt in the back of your hip. Hold for 30 seconds.
Static Stretch: Piriformis:
Lie on your back with one foot placed on top of a stability ball and the other foot crossed over your knee. Pull the ball toward your body with your heel. Press the crossed knee away from your until a stretch is felt in the back of your hip. Hold for 30 seconds.
Static Stretch: Biceps Femoris
Lie on your back and bend one hip and knee 90-degrees. Leave the other leg extended on the floor. Hold your bent leg and extend at your knee, moving your lower leg straight into the air until a stretch is felt in the back of the upper leg. Hold for 30 seconds.
NASMSUM13_wkt05
Static Stretch: Hip Flexors:
Kneel on your back leg, bending your front leg 90-degrees. Contract your glutes and shift your body forward. Raise the arm that is on the same side as the knee that is on the ground, stretching to the opposite side until a stretch is felt in the front of your pelvis. Rotate backwards and hold for 30-seconds.
3. Leg Slides
Leg Slides:
Begin by lying on your back with your knees bent and your feet flat on the floor. Breathe normally as you gently draw-in your navel towards your spine. Hold the contraction and relax as you slowly extend one leg until it is completely flat against the ground. Remember to keep your navel pulled in and be careful not to move your spine. Slowly return your leg to the starting position and repeat with opposite leg.
4. Floor Bridge
floor bridge
Floor Bridge:
Lie on your back with your knees bent and place your feet flat on the ground, shoulder-width apart. Draw-in your navel and contract your glutes. Slowly push through your heels and lift your pelvis off the floor until your knees, hips and shoulders are in-line. Hold the top position for a few seconds and then slowly lower your pelvis back down to the floor.
5. Lateral Tube Walking and Ball Squats
NASMND14_WORKOUT_09_1208x808
Lateral Tube Walking:
Stand with feet placed hip-width apart, knees slightly bent. Place a piece f tubing around your ankles. Keeping your feet straight, take small steps to one side. After recommended number of steps, repeat the exercise to the opposite side.
Ball Squats: Stand with your feet pointed straight ahead and placed shoulder-width apart. Rest your low back against a stability ball that is placed on a wall. Keep your feet under or slightly in front of your knees. Slowly squat, bending your knees and keeping your feet straight. Keep your chest up, contract your glutes and press through your heels as you return to the starting position.
Ball Squats:
Stand with your feet pointed straight ahead and placed shoulder-width apart. Rest your low back against a stability ball that is placed on a wall. Keep your feet under or slightly in front of your knees. Slowly squat, bending your knees and keeping your feet straight. Keep your chest up, contract your glutes and press through your heels as you return to the starting position.
In many cases, tightness in the piriformis can be alleviated with the proper steps (as noted above). However, we must always remember that we are not licensed medical professionals, we should always consult a licensed practitioner to help understand our client’s problems and refer our clients out whenever necessary.
I got the same pain like you had , I got it from Internet give a try
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