Forums >Health and Nutrition>Dealing with piriformis syndrome
Hell-o.
I've gotten piriformis syndrome, or something that resembles it.
In the period I got it, I was running, and doing deadlifts. The lower back felt tight/weird, there was pain in the butt, sometimes going as low as the outer, lower legs.
My solution so far has been to stretch a lot in the butt region, and I've waited 2 weeks with doing deadlifts.
I take the typical piriformis stretch, one leg crossed over the other, pulling the leg rested on, towards me.
After running, I can feel a weird stiffness in the lower back, which affects my posture and gait.
I was on a long trip this weekend by train, and taking ibuprofen and paracetamol, getting up every now and then and stretching made for a good trip.
I'm thinking I don't necessarily have an injury, it might just be the body changing, I've lost some weight the last couple of months as well.
I'm thinking stretching, weight exercises are the way to go, maybe get an elastic band to exercise the piriformis muscle as well. Then some medications at times when necessary, and exercising a little bit less frequently until this issue is go.
Thoughts?
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I've had great success with the 'tennis ball massage' treatment. A few years ago, I struggled with sciatic pain in my legs for a few weeks, and blamed it on overtraining. I did not initially realize the source of the problem was my piriformis until I did more research. After just a few minutes with the tennis ball, I felt so much better:
https://www.youtube.com/watch?v=6xr_1rXrbM0
I've also followed the stretching exercises in this video -- but the tennis ball massage was the primary treatment option which helped the most:
https://www.youtube.com/watch?v=tFtUgS69rPk
PRs: 5K 19:41 (5/2017) 10K 45:27 (1/2017) 10m 1:10:41 (4/2017) 13.1 1:36:00 (6/2017) 26.2 3:31:58 (10/2017)
Yeah, I saw a fysio therapist recommended that. I tried a roller at the gym, but I'm heavy and the roller gave.
I have to get myself some balls then.
Waltons ThreadLord
Hell-o. In the period I got it, I was running, and doing deadlifts. The lower back felt tight/weird, there was pain in the butt, sometimes going as low as the outer, lower legs. Thoughts?
Problems in the lower back, such as bulging disks, can manifest as piriformis and hamstring issues. I'm not say that's necessarily the case with you, but it is one possibility. For me, I found focusing on my posture when sitting, and making sure I got plenty of lumbar support, helped a lot with piriformis/hamstring problems.
5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)Upcoming races: Clinton Country Run 15k, 4/27; Spring Distance Classic 5k, 4/28
Hm. Well, I've had sciatica in the right leg before, and I've done a lot of office work over the years, so lumbar support is something I'll look into.
I just did some deadlifts now, and ended on 3x120kg, which is about as much as I can lift without the hands slipping. That should put compression on the lower spine, and I have no problems right now.
Was at the doctor today, looks like it is tight glutes after the deadlifts.
Suggestion for a fix was doing less deadlifts for a while and get out and walk.
Diagnosis: tight-ass that needs to go out and get fresh air 😄
😂