Aaah! Developed piriformis syndrome and bit sc... - Couch to 5K

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Aaah! Developed piriformis syndrome and bit sciatica. Says it's common amongst new runners. Anyone found a solution to help?

jmozz profile image
10 Replies

Developed piriformis syndrome for first time ever at end week 5. Had a bit of a pain in right hip/buttock last week or so but then started getting weird sensations and shocks down leg. Looked it up and it says common in runners. I want to carry on but don't want pain to get worse. Anyone else had this and found a way to overcome it? Don't want to lose my progress.

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10 Replies
Instructor57 profile image
Instructor57Graduate

I had problems with piriformis on week 8 and and found James dunne on YouTube had some good excercises

jmozz profile image
jmozz in reply to Instructor57

Thank you-im on it!

ButterCookie profile image
ButterCookie

youtu.be/bFV0LAKzIDA This stretch has helped me the most. The longer I hold it, the better I feel. I hope it helps you too. :)

Frenc profile image
FrencGraduate

Ah yes, good old piriformis syndrome. My absolute bug near, have been suffering from it for years and it stinks! Stretching is the only way forward really. I foam roll like mad every day, and I find yoga helps too. It’s one of the reasons I never really ran before as running exacerbates it. However I find I can manage it with the foam roller etc, but it’s so annoying! Best of luck! 😀

jmozz profile image
jmozz in reply to Frenc

Can you run now or does it set it off every time? I'm madly stretching and sent off for roller but worried if I resume program the sciatica may get worse. Thank you for your input.

Frenc profile image
FrencGraduate in reply to jmozz

Hello! Yes, I do run as it doesn’t physically stop me, but I’m always aware of it to a lesser or greater extent - I did a really nasty hill yesterday which I’m very proud of, but this morning I can definitely feel it in my hip. So have been foam rolling already today! It’s so annoying and can be pretty painful but I just try to manage it as best I can! Slowing down and rest always helps too. Well done on ordering the roller, they’re so helpful. All the best 😀.

Frenc profile image
FrencGraduate in reply to jmozz

I should also add take a few days extra rest. 😀

Hiya I too suffered with this, I found stretches and foam rolling helped, it does go eventually, also take care not to do too much too soon, I found I had to build up gradually..

jmozz profile image
jmozz in reply to

Thank you Tracy! Did you get sciatica with it? I've sent off for a roller as few people say this helped. Appreciate your reply!

in reply to jmozz

Hi, no I didn't get sciatica fortunately, I did see a physio who gave me some good exercises and stretches it does get better after a while, the foam roller will become your best friend! I foam roll after every run and on rest days and it really helps to relieve soreness and tightness. Good luck

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