I'm thinking Piriformis injury.........

1095 Views 15 Replies 10 Participants Last post by Aija, Dec 31, 2007

tomwhite

Discussion Starter · Dec 30, 2007

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

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OrangeMat

· #7 · Dec 30, 2007

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). 
Labduck, is that the yoga pose you were talking about, pigeon pose? In Sanskrit it's eka pada rajakapotasana, 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"> 
{{tomwhite}}

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OrangeMat

· #12 · Dec 30, 2007

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 (prasarita padottanasana). 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). 
Here's a link to the pose without the knee bending action, if that helps: <a href="http://www.yogajournal.com/poses/693" target="_blank">http://www.yogajournal.com/poses/693</a> 
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. 
OK, client's ready for me downstairs, more later!

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