Never thought I would ever see myself type that...
Typical me. I completed C25K and now I fear I may have a problem. After my lovely graduation run on Thursday, I had, well, a slight pain in the buttock. It then radiated out a bit to my hip and my leg and hip are a little sore and tingly. Of course I googled it, and it sounds like a problem with the ole piriformis muscle. I feel terrible, I have a muscle in my body that I have never even heard of!
Butt pain gone, but leg and hip still a bit tender. Looked up some stretches for this muscle specifically, and going to start them right away. Will attempt my planned run tomorrow, but will stop if any real pain starts.
Feeling sad and a bit scared that my running career is over before it has even began! I have been so bl*ody careful, too.
Anyone have any experience of this never-before-heard of muscle and any rays of hope to give me?
Sadie-runs (or used to)
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Sadie-runs
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Hope this pain shifts Sadie, but please don’t jump the gun and feel that your running is over; it’s only just started! Many runners suffer ailments, it’s all part of it isn’t it? If it’s a persistent problem you’ll learn to manage it. Promise!
You are right, Sadeskin, it is all part of it I suppose. Sorry for the melodrama! It's kind of funny in a way – I spent the whole of C25K fearing an injury, I graduate, and I think I have an injury! I am mental. But I love running so much. I worry what will become of me if I cannot run! x
I thought for the last couple years weeks I had that/Sciatica.
Turns out it was a dislocated hip. If your leg muscles start spasming incredibly painfully and your leg won't support you during them, it may be the source. I hope though what you have is minor and fleeting. Best wishes.
Yikes! I shall watch out for the spasms, in that case. 🙁 How does one dislocate a hip? I have only been running 30 mins and slowly and gently at that! Glad your situation is sorted, John.
Tight buttock/hip muscles are very common in runners, especially for those of us who don't stretch like we should (guilty as charged!). There are some wonderful stretches for our buttock and hip muscles that work wonders. Foam rollers are medieval torture devices but work well to massage out tight muscles . If stretching/foam rolling doesn't provide some quick relief, it would be prudent to have it checked out though.
Thanks SaskAlliecat. I have googled the life out of what stretches to do and am all over them. I thought I had been stretching my hips well...but clearly not! 🙁 x
A little Google is a dangerous thing.... see how you go and if it persists.. go and see a Sports Physio.. it may not be what you think it is...don't panic..just yet
Have you tried rolling on a tennis ball or other similar size ball? Roll the ball under your buttock in the spot where it hurts. I had really bad pain where you describe and the stretches and ball worked amazingly well. I had pain walking but was able to run painfree after a couple of days of using the ball.
No, I haven't tried that yet! But I will buy a tennis ball tomorrow if it persists. Has definitely eased off today after some gentle stretches yesterday...Thanks Lavender. x
You know I've had back pain ever since I started c25k (and even before). FINALLY I've been getting some help from a physiotherapist and from a neuromuscular massage therapist. As a result I am no longer constantly living with a nagging and sometimes sharp pain in the lower back. And all due to a muscle in the front of my hip, apparently. As well as poor posture.
Sure stretch but also make a proper appointment -- I kept trying to wait it out.
I had a similar tingling/aching feeling earlier in the programme (about wk3) - kinda like a trapped nerve feeling. I Googled it and came up with the same thing. Was convinced running would be halted etc. Took some ibuprofen and two rest days and (touch wood) haven't had any issues since.
You will recover and your piriformis issue will go after you have done some recovery work on it you will run again Sadie I promise. You have got this far and been determined and committed keep running 🏃♀️🏃♀️👍
I needed to hear this, thank you so much. Got myself in a bit of a lather yesterday; the thought of not being able to run was quite upsetting. Will continue with recovery work and not worry! It actually feels a whole lot better today after 2 days rest. x
Hey Sadie, now I've got to know you a little bit on here. You are stubborn yes, sometimes pig-headed (love ya really!) but always sensible. I prefer the term "determined" personally... and you have totally got this.
One thing I've learned over the course of this programme, is that there are ups and downs in running. Just look at my last 2 runs for example. I thought my running career was over a couple of weeks ago with that knee problem, but with a bit of rest it's now fine. What I would say is that I know you love doing stretches and strengthening exercises, but don't be afraid to have a day or two off completely. Put your feet up, call in sick at work (say you have a problem with your butt, they won't question it!), relax. As you said to me, you won't lose fitness over a few days.
Now you listen to me, missy. Your running career is definitely NOT over, and you still are very much a runner, and a very lovely one at that.
So...you have picked up on my stubbornness and, ahem, pig-headedness, but what you may have missed is my occasional foray into drama-queenness! It definitely feels a lot better today, just a little twingey now.
Of course, being sensible (!) I looked up stretches you can do for this specific issue, and have been gently employing them. 😀 Will rest today and tomorrow for sure. I can be patient sometimes, honest! I think yesterday I just felt a bit low as I googled the flip out of it and it all seemed a bit bleak. Despaired too, as I was so looking forward to just running, running for the joy of it. Frustrated too, as I do yoga and have always done hip stretches to try and counteract a sedantary desk job. It seemed unfair.
But! Feeling more positive today. Thank you for your kind words and support Neil. And for calling me a lovely runner. For a while there I was starting to think you saw me as a bit of a tyrant! 😘 x
Well it's very easy to point to someone and call them a drama queen. I have a daughter who definitely falls into that category (12 going on 16), but if you're in the middle of it, what you need is not someone to tell you to snap out of it, you need a listening ear and sympathy. And possibly caffeine. And alcohol. And probably chocolate!
And I'm sorry if I gave you the impression I think of you as a tyrant, you're not a tyrant, because I know how you meant it x
I'm glad your butt and associated random hitherto-unheard-of muscles are feeling better. Take it easy, right? You'll be back out there before you know it. Or maybe you ran today already
Thanks, dear Neil. You are right, a listening ear and sympathy were just what I needed (and some fantastic tips on alleviating it from Irish Princess, too!) I have drunk copious cups of tea today, had chocolate, and may indulge in a glass of cold sauvignon blanc tonight.
I THINK I may even be fine to run tomorrow, you know. It has abated no end, and some gentle figure of four stretches have felt lovely.
Thank you for your kind words and support; means no end to me. It is so nice to chat with people who understand so well the frustration of not being able to run. And, after knee-gate, I knew you would understand how I felt.
Your favourite tyrant,
Sadie-runs (apart from whenshe has trouble with her piriformis, a muscle she was previously blissfully unaware of) x
Thank you for thinking of me, lovely Neil. No, I didn't run. Still a bit tender and a bit tingly. Feels sciatic. Not hugely painful, but something's not right. Will take a couple more days rest and then try and get either a GP appointment or sports therapist. Not sure which is best. Feel bereft. 🙁
If it was me, I would probably start with the GP as she/he is more likely to have a broader general knowledge which could come into play. However, if they don't get to the bottom of it, pun intended (to make you smile!), I'm sure it wouldn't hurt to see the physio too.
Of course the simple act of resting may well fix it without intervention, and to be fair, it does sound like it's a little better today.
Now here's the tough love bit you were expecting I know I can't really say this on this forum, but running is not everything. It's great, it makes us feel wonderful (and sore sometimes), but there is more to life. Balance is always a good thing to have. And when you do get back to it, and you will, very very soon, just think how amazing it will feel.
If you do a sedentary desk job, which I think you do, then it will take time for your body to get used to the change in activity level I'm sure, no matter how much stretching you do on the rest days, so please don't worry. Picking up an injury does not make you a bad runner! You are a great runner! And I'm 100% sure that no-one will think any the less of you for taking a couple of days out if you need to. OK?
Now you go and chill, enjoy putting your feet up, and remember we are all still here for you!! xx
Thanks Neil; all very sound advice and I know that you speak sense. Just seems a cruel twist of fate to complete the programme and then not be able to run. I think I am also over-reacting a bit as the running was really helping with some low-level depression I had been fighting, and what with that and a stressful time at work, running was, I felt, getting me through it all. Sigh.
But the sensible part of me will kick in again, I am sure! I am feeling very down about it now, but I need to be pragmatic, I know. I am sure I will look back on this and laugh one day!
The tenderness bit is a lot better but the tingly, sciatic feeling is a bit worse today.
When do are you planning your first run of the lovely week 9? I am feeling dead excited for you! It is a great feeling, running for 30 minutes. I can vaguely remember it.
Thanks for your support, as always. Means a lot. x
Hey you Planning week 9 start on Weds morning... weather permitting! I hope you didn't think I was trying to make light of your situation, I know how bad I felt over "knee-gate", so I do understand. I don't normally speak sense to be fair... so if I were you I'd just ignore me altogether
I do also understand that it must feel rather like having the rug pulled from under you. I'm really trying to resist the typical male reaction of trying to "fix" it! So maybe just a virtual hug and a suggestion to pour another glass of wine 🍷 x
My butt is pretty good today, thanks. 😀 Some minor twinges in my leg, but improving. I heartily recommend figure of four stretches. I might even try for a wee run tomorrow. Will report back - as must you for your first run of week 9! x
I've had this in the past and it's a right pain. But it shouldn't stop you running 🙂
Sitting on a tennis ball helps and this figure of four stretch is THE best stretch I've found. I still do it everyday as part of my stretching routine.
Thanks IP, much appreciated! I found that figure of four stretch yesterday, but the rounded back version - I shall do the straight back one from now on!
It gives me hope to hear that you got through it!
If you sit on a tennis ball, are you supposed to roll around on it?
Thanks so much for responding to my cry for help! 😘
Yes roll around on it until you find the sweet spot(s) 😳 Then just sit still on the tight spot and gently feel the tightness disappear. This could take anything up to a minute but don't do too much or you'll end up sore and bruised (I know this from experience 😖)
You can also use a tennis ball against a wall but I find sitting down gives a deeper massage.
I've also used a golf ball but my pilates instructor tells me that for myofascial release (which is what we do when using a foam roller of a ball) there needs to be some kind of "give" to the ball otherwise it damages the tissue. That probably explains my bruises from the past 🙄
Thank you so much for the advice, Princess, much appreciated! A friend at work is a weight/strength trainer, and she is always going on about myofascial release and the benefits of a tennis ball – never thought I would ever need this myself!
Feeling better already today from my gentle stretching (figure of four feels VERY good!), so will probably be able to take myself for a gentle run tomorrow I reckon! I have rested now for three days, and feel a bit daft for all the fuss I made.
Sadie-runs .....I’m sure your running career isn’t over...you have only just begun, hopefully this is just a case of using a muscle you never knew you had never mind haven’t even heard of!!???? You/we’ll be using all sorts of muscles we never knew we had so just take it steady tomorrow....never run on pain so yes, if it starts just stop...maybe do those stretches for a couple of days before you try again & don’t push yourself....good luck, let us know how you get on....x
Thanks, lovely Mummycav. I am feeling a bit sorry for myself and being a bit dramatic! I am going to rest for another day or two, I think. You have to be careful with hips and sciatic nerves I hear. I miss the running though. I really do. And you know me, the minute I manage to run again I will be waxing lyrical on here! Thank you for your support – it is comforting to hear from people who understand. x
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Cold, wet and in pain....... but delighted!
So close and then... 
I've done it!!!
A little help please? 
Piriformis- why wont it get better, why me?
