Help info needed piriformis syndrome

[Suzi73]

I have just been diagnosed with sciatica or its called piriformis syndrome. I don't have pain it's more irritable but taking painkillers. On Monday I've started a new run rotue as I want to start upping my distance. At 4ks in I had to walk because of the toothache pain in buttocks. I know I'm much better as I can run just over 5ks. But the buttocks toothache pain made me walk. Does anyone else on here suffer this and what did you do. I'm doing exercises for piriformis syndrome and taking Ibuprofen. I still want to run... X

[Buddy34 Graduate]

Sorry you're in pain. Maybe more rest days between runs or a total rest from running altogether, not sure 😊

[Sadie-runs Graduate]

Oh yes, I have had this, and it is literally a pain in the butt! Not sure what exercises you are following, but I find this stretch very soothing/helpful:

youtu.be/2E8WWX4cOc4(Not working as expected?)

(Seated figure of four stretch).

Also, if you can handle it, rolling the offending buttock on a spiky massage ball or tennis ball can offer some relief, but be warned, it’s painful!

PF syndrome can be persistent but if you keep up the exercises, it will go.

Sadie-runs x

[Suzi73 Graduate in reply to Sadie-runs]

Thank you I do have this one along with other exercises. Did you still run with this or has it been like me walk, run etc..?

[Sadie-runs Graduate in reply to Suzi73]

I rested up for a week or so, then was able to manage very short, gentle runs. Still niggled a bit when I ran, but I left it until I was 90% better before running further again. It was manageable but annoying!

[Roxdog Graduate]

I'm sorry you're suffering.

I've had thus twice, but before I started running. It was mainly caused by working on my allotment.

It will go away. It sounds like you're going to see a physio if you've had a diagnosis, so their advice is best.

But some things I found helpful were

Yoga

Making sure to do the right stretches for the syndrome (bum muscle)

Sit on a tennis ball

Get a physio massage

I hate ibuprofen- won't take it ever but I know it helps this sort of pain.

I'm not an expert but if it's not sciatica from a back injury, but piriformis, there,s loads of things which will help!

Good luck.

[limberlou Graduate]

Another exercise I found helps is

- lie on your back,with a foam roller underneath you, across from side to side, but up at the top end of your buttocks, so that your pelvis is tipped upwards in the air. Keep your lower back in a sort of hammock position. Bring your knees up into “ tabletop position “. Then slowly tap your toes down and up again , approx 8 times with the right leg, then the left.

- then point both legs up in the air, with pointed toes. For approx 8 times in each leg, slowly lower and then raise the legs to original position.

- for this last one, back to legs in tabletop position and then stretch one leg out straight and without straining just lower as low as possible comfortably. And just hold it there for about 30 seconds. Then back to original position. Then repeat with other leg.

These exercises help loosen the Hip Flexors, stretch out and strengthen the Psoas, which in turn releases Piriformis.

Hope this helps. It helped me