Kick Runners banner

1 - 16 of 16 Posts

·
Registered
Joined
·
5,804 Posts
Discussion Starter #1
........just happened to run across a diagram of the hip areas (whilst looking for Foam Roller Exercises).....<br><br>
.......I think that's what I popped in my hip........any stretches we know to help it????l<br><br><a href="http://www.deskjockeyfitness.com/FeaturedExercises/0603PiriformisFoamRollerRelease.html" target="_blank"><span style="text-decoration:underline;"><span style="font-size:small;"><span style="color:#0000FF;">http://www.deskjockeyfitness.com/FeaturedExercises/0603PiriformisFoamRollerRelease.html</span></span></span></a><br><br>
...it's right where that highlighted (inflammed) part of the picture is...mostly at the top of the muscle....<br><br>
thanks for any help.....<br>
------edited to add---<br>
I did this in October<br>
when I ran across some Felt Covering at the Track,(to protect from Football Cleats )<br>
and caught my foot which ''torqued'' my hip,,,,like an idiot I finished the run, but it's been extremely sore ever since...
 

·
Registered
Joined
·
5,496 Posts
Lost a month to this recently... Two massages and much stretching later, I was back on the road. Try these
<ul><li>Lie on your back. Lift left knee. Place right ankle on top of left knee. With both hands, pull left knee towards you. Switch sides.</li>
<li>Lie on back. Put right foot flat on floor to left of left leg. Pull knee toward you. Switch sides.</li>
<li>While standing, left right foot so that lower leg is horizontal in front of you. Pull higher with hands. Switch sides.</li>
</ul>
 

·
Registered
Joined
·
2,565 Posts
LeftRightRepeat's stretches are good. I've dealt with piriformis syndrome in my right leg for over two years. There's also a yoga pose I do. Don't know the name, just how to do it.<br><br>
One comment though: piriformis is usually felt in the butt/hamstring area, not really in the hip. Are you sure this is what's bothering you?
 

·
Registered
Joined
·
5,804 Posts
Discussion Starter #4
....thanks LRR//......will give 'em a try.....<br><br>
lab//.....no,<br>
it's right where that muscle is in the diagram....<br>
..that's the weird part,<br>
everything I read says butt/hamstring,<br><br>
but it's actually at THAT little muscle,<br>
almost at the ball-joint of the hip,,,,,,<br><br>
this is the first time I've seen a picture of WHERE it's actually hurting,,<br>
I'm just trying to figure out what to do,<br>
ice seemed like a good idea,<br>
but doesn't actually do much
 

·
Registered
Joined
·
2,810 Posts
How about trying pigeon pose? But be wary not to tweak the bent knee.<br><br><img alt="" src="http://www.sissel-online.com/images/exercises/yg_pigeon_2.jpg" style="border:0px solid;">
 

·
Registered
Joined
·
4,580 Posts
For what it's worth, when I injured my piriformis a couple of years ago I also injured the upper IT band where it connects to the hip. Could that be it? I needed 2 months of PT.
 

·
Registered
Joined
·
3,124 Posts
LeftRightRepeat's 1st stretch and Choovie's pigeon pose are basically the same stretch, 'cept that LRR's is on your back. Best way not to tweak the knee in either position is to keep the foot flexed and the ankle not sickled (i.e. keep the foot and shin at right angles to each other).<br><br>
Labduck, is that the yoga pose you were talking about, pigeon pose? In Sanskrit it's <i>eka pada rajakapotasana</i>, in case that was the name on the tip of your tongue. <img alt="icon_geek.gif" src="http://files.kickrunners.com/smilies/icon_geek.gif"><br><br>
{{tomwhite}}
 

·
Registered
Joined
·
2,565 Posts
Yep, that's the pose. My PT taught me that.<br><br>
Pigeon, huh? Did not know that... <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">
 

·
Registered
Joined
·
2,653 Posts
Lie on your right side, but with torso twisted so that your shoulder blades are touching the floor. Bring left leg up and touch heel to right knee. Put gentle pressure on outside of left leg to bend it towards the floor. Hold this pose for 30 seconds or so. Repeat on opposite side.<br><br>
When driving vehicle ensure your seat back is angled backwards as much as possible to minimize the bend at your hips. This will reduce stress on piriformis.
 

·
Registered
Joined
·
693 Posts
I developed piriformis syndrome about 3 weeks before my first marathon...I was nearly in tears when I attempted to run! One Active Release Therapy session later...it was a miracle! I worked on continued stretching and strengthening and took it easy on the uphills, but I still managed to run my race. The ART really saved the day for me.<br><br>
--Robin
 

·
Registered
Joined
·
5,804 Posts
Discussion Starter #11
...thanks for the replies//.......been trying the pigeon pose,,,and will definitely try tiggers' stretch too...<br><br>
,,and.since OM is our resident Yogi-Adept..........is there a Hip Abductor (or whatever the inner portion of hip is) Stretch??<br><br>
..I did notice tightness after todays' run on the OUTER side of the hip,,,,,,but the hurt spot is basically on the INNER part of the hip (around the ball-joint)<br><br>
I'd like to try to strecth it<br>
(without rupturing myself in the process)
 

·
Registered
Joined
·
3,124 Posts
Hi Tom, I don't have a lot of time to respond right now, so I'll get back to you with more info later, but the first though that came to mind for an inner thigh stretch (that's what you mean, right?) is a standing wide-legged forward bend (<i>prasarita padottanasana</i>). You're in a straddle stance, feet as wide apart as your wrists would be if you stretched your arms out wide like a T. Keep your hips over your ankles (rather than shifting back behind you) as you bend forward at the hips, taking your hands to the floor, or a low bench or blocks in front of you. Feet are perpendicular to the legs, toes can even turn slightly inward (best to do barefoot, actually). Straight long spine, shoulders over the hands so you feel a bit of body weight in the hands. Slightly bend one knee, keeping it in line with the hip and ankle, keeping the torso still square to the floor. Big toe mound of the straight-leg foot keeps equal pressure into the floor, feel the feet pulling toward each other isometrically on the floor, and you should get a nice inner thigh stretch and opening in the entire hip joint of the straight leg. Try to keep the knees from caving in on either leg. If hamstrings are tight (as I expect they are for all us runners, allow a slight bend of both knees OUTWARD).<br><br>
Here's a link to the pose without the knee bending action, if that helps:<br><br><a href="http://www.yogajournal.com/poses/693" target="_blank">http://www.yogajournal.com/poses/693</a><br><br>
I think the focus for you should be more of opening up the hip joint in all directions, rather than just isolating a muscle you want to stretch. That's why they say that all standing poses in yoga open up the hips.<br><br>
OK, client's ready for me downstairs, more later!
 

·
Registered
Joined
·
5,804 Posts
Discussion Starter #13
.......thanks OM//........Dr Bookspan will not be pleased with me<br>
(unless I can keep a Neutral Spine Position)<br>
,,,but I'm gonna give it a try........
 

·
Registered
Joined
·
5,804 Posts
Discussion Starter #15
......thanks ilene//.......it's alway something isn't it??<br><br>
...........just re-read tiggers Driving Tip......EXCELLENT SUGGESTION,,<br>
since that's what did me in on my poor back......(which is now 100% thank goodness)
 

·
Registered
Joined
·
841 Posts
tomwhite, I will echo rtravers here - ART will definitely help. Also the pigeon pose, but as others have said, use caution while assuming the position and if it hurts too much - stop. Also don't stretch before you read and do the ball thing below. . .<br><br>
I'd say if your IT band starting getting sore afterwards, that it's likely referred and you would get good benefit from a foam roller session focusing on the IT and the piriformis. Also, put a tennis ball on your chair and sit on it. Position the tennis ball so that it finds the pressure point in the muscle (you will know because it will HURT). Now settle yourself down like a hen on an egg for a long enough period of time. Hopefully you will find this releases the pressure point and when you get up, you will have regained a fair amount of your range of motion. NOW you stretch and then apply heat. Repeat several times daily, treating it as an acute injury and then maintain the stretching program as a preventative device.<br><br>
Of course this is purely subjective and worth every penny you paid for it. But I had almost debilitating issues with this region of my body and a lot of this, core strengthening and chiro helped me immensely.<br><br>
Cheers,<br>
Aija
 
1 - 16 of 16 Posts
Top