A pain in the bum - advice please

[SANDI_runs]

On Tuesday I took my new runners out for a 5k run, but only managed 3.5 as soon into the run I felt a pain in my bum. I hobbled home and have rested it all week and thought all would be ok to go out for a run today, but no, a dozen steps of running and the pain was back, I slowed down, shortened my steps but nothing helped. Feeling frustrated I headed home.

The pain doesn't seem to be hamstring or glutes as it appears to be from somewhere between the 2. It's a deep pain but where the crease between my bum starts and the top of my legs. Any ideas or what it is or what I can do to help?,

I'm hoping it's not my Spangley new trainers that's the cause, but have an awful feeling it might be

[Oldfloss Administrator 60minGraduate]

Could be that... or Piriformis Syndrome or trapped sciatic nerve... lots of info on the NHS site.. you could take a look and see if any seems to relate to you!

I gad a trapped sciatic nerve ( non running related) which impacted on the pirifomis...it really is a pain in the bum!

These helped me and some exercises I got from an awesome friend on the forum!

nhs.uk/Video/Pages/sciatica...

[SANDI_runs Graduate10 in reply to Oldfloss]

Thanks Oldfloss, done a bit of reading and all symptoms do seem to point to piriformis syndrome, am pleased I now know what it is and what i can do to help. Also relieved it's not the new trainers. But looks like no running for me for a couple of weeks.

[mountaindreamer Graduate10 in reply to Oldfloss]

Not sure if this stretch might be any help too Oldfloss and SANDI_runs ?

My Sports Therapist videos my rehab exercises and sticks them on YouTube for me. He called this one Pidgeon Stretch. I’d thought it was for my dodgy Sacro Iliac Joints (SIJs), but got told it was a Piriformis stretch. (I hadn’t even heard of Piriformis before that!) I found it quite hard to do at first, but it really seems to target stretching the area well.

I got told to repeat twice each side, and to hold the stretch for 40secs. (I do it daily as part of a set of exercises.)

youtu.be/jY9Hxi_ifm0(Not working as expected?)

[SANDI_runs Graduate10 in reply to mountaindreamer]

Thanks mountaindreamer. Have done this stretch before after classes at the gym. Will give it a go tonight. Thankyou

[Agelesslass Graduate10]

Sounds like your piriformis, stretches galore needed (see internet) could be pelvic lock too, I’ve had both and I’m afraid it does take its time to go, make sure you stretch well before and after runs in the future, good luck

[SANDI_runs Graduate10 in reply to Agelesslass]

Thanks Ageless lass. Ir does look like it might be pirifomis, exercise routines started!

[Cazza26 Graduate10]

This sounds like a problem I have, which I’ve pinned down to the Piriformis, as Oldfloss suggests.

There are loads of stretches and yoga positions for this and they’ve certainly helped me. I don’t really feel it too much when running now, but I always stretch well after a run and at the moment am avoiding hills (difficult when you live in a hilly area!).

Rolling on a tennis ball or foam roller has also helped.

[SANDI_runs Graduate10 in reply to Cazza26]

Thanks Cazza, I always have made sure I stretch after runs, but looks like I may have to do more. I need to invest on one of those rollers!

[owmeknees]

I have had exactly the same symptoms for the last six weeks! In a way it’s a relief to hear someone else is experiencing the same thing. Haven’t been able to run at all and seen very little improvement. Saw GP a couple of weeks ago who thought may be Piriformis Syndrome but wasn’t sure. I have a physio appointment Tuesday so will let you know. Hope you heal quicker than me. I am a relatively new runner, only graduated in June and I do seem to be injury prone. To be honest, I think I made the current injury worse by running when it was already bothering me. Hope you’re out there running again soon 😊

[SANDI_runs Graduate10 in reply to owmeknees]

I started c25k in June, so am new to running too. As I think back I have felt twinges in this area the whole time I've been running, but have always run through it, as it was just a twinge.

The last month or so I have found i get really uncomfortable when I sit in the same position for more than 30 minutes. So I guess this has been "brewing" for a while.

I've looked at exercises to help. Kindly posted by Oldfloss and will be doing them daily morning and evening. As I don't want to imagine life without running for too long.

Hope you are on the mend soon x

[SANDI_runs Graduate10 in reply to SANDI_runs]

Owmeknees, let me know how you get on with the physio on Tuesday.

[owmeknees in reply to SANDI_runs]

I certainly will. It has been a very frustrating and uncomfortable six weeks. I am trying to be patient and keep telling myself that running will still be there when I’m ready for it again. Over the last 10 days I’ve stepped up how much I’m walking and how quickly, this does seem to have helped. I will look at the exercises Old Floss has posted too. Hoping to get some good advice which I will gladly share 👍