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Piriformis Syndrome - What worked for you?

jmoss70jmoss70
in General Training Discussions

I've had it for 2 weeks on/off.  It gets pretty pissed off when I run fast/long.  It is affecting my gait somewhat.  And *maybe* a little bit of sciatica down the leg...don't want to overstate it.  Was in the doc on Monday and just like always, it was hiding and there was little/no pain.  Have an rx for PT next Monday.  I'm managing the pain some with foam roller, stretching and trigger point massage.  Currently in Week 11 of IM Advanced.  Big 130 minute Long Run tomorrow. 

What tricks worked for you?

Comments

  • txvettxvet
    What you are doing, plus going to an Active Release Technique practitioner. Made all the difference!
  • coop6coop6
    Stretching at least twice a day, the second time in the evening before bed. Going to bed tight seemed to make it all the harder to get it to loosen up the next day.
  • CarlCarl
    I suffered from this really bad this year. A few things worked for me:
    1. Retül fit
    2. Started a itb/piriformis hip/buttock stretch strength program. Huge plus!!
    3. Active Release from Compass Chiro in Clive/West Des Moines.
    4. I don't miss a day of foam rolling and stretching!!!!
  • ebe4zippyebe4zippy
    Ice it as often as possible.
    Stretch (moderate, not over stretching) when you are warmed up, not cold,
    Deep tissue massage from someone who Knows the joint. Fluff and buff will not work on this, if they are not using their elbow, you need to go somewhere else (I'm have been a MT for 15 years and have tons of training with hip disfunction and sports injury...elbow is needed for broad pressure in the glute area)
    Monster walks with an exercise band (side walking with one leg planted and the other going straight out to the side, knees slightly bent, in a "ready" position)
    Walking lunges. Start with 0 weight and maybe work up to 10lbs in each hand...go slow on the weight...pay attention to form!!!
    PT/electrostym
    Chiropractor...if you use one, go get adjusted and make sure it is not a muscular problem that has manifested from the structural problem
    Bike shoes/cleats...check your fit and the pedal...and at your seat (hip angle?)
    Time...It took me 6 weeks of limited training to get over mine...so be patient...yes, hard to do with IM on the horizon...but a little rest now could equal running the marathon portion VS walking
    Chat me up on Facebook, I would be happy to talk to you about it and see if we can find a solution for you
    Good Luck!!!
  • tribeathlon_onetribeathlon_one
    I had this problem for quite a while. Don't jump to conclusion that it's running like I did. If you have an aggressive bike position, consider lowering saddle (and possibly raising pads), since the piriformis switches from abductor to adductor as you get flatter back (apologize if I have them reversed). I went slightly less aggressive and lowered saddle on the order of 1-2cm from 0.883*inseam, and a whole host of knee/piriformis/hip issues went away as a result.
    So close to IM, you may need to do damage control with a LAX ball, but I'd investigate it soon after when you have downtime. Go to http://www.stevehoggbikefitting.com/ and videotape yourself and look for imbalances. Or get a Retul fit and look for same imbalances as Carl mentions.
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