I have my first running-related injury. Sigh. Welcome to the club, right?
I’m not quite sure how it happened -– and it may have more to do with my cross training as opposed to my running -– but all I know is that I have a pain the butt. Literally.
More specifically, the piriformis.
The whaaaatttt?
Turns out, the piriformis is a flat, band-like muscle located in your glutes near the top of the hip joint. It has an important job: it’s responsible for stabilizing the hip joint and lifting and rotating the thigh away from the body. You know, so we can walk, shift our weight from one foot to the other and balance. And when it comes to exercise, the piriformis is engaged when you’re participating in activities involving lifting and rotating the thighs.
The pain comes when the piriformis gets irritated, because then it compresses it’s neighbor, the sciatic nerve, which just happens to run alongside (and even through) the piriformis, causing all sorts of lovely side effects, like tingling, numbness and, oh yeah, pain down the back of the leg.
My issues started in early December, when the left side of my lower back was so sore that I couldn’t bear to stand up straight after I had been sitting for awhile; I had to walk in kind of an awkward, hunched-over position. Gradually, the pain started to migrate down my leg to my left hamstring and calf, where it’s remained consistent (on and off) for the last three to four weeks.
When I decided to play Dr. Google after the pain first appeared, I immediately zeroed in on the piriformis, because I knew this wasn’t a sciatica back issue, and my diagnosis was confirmed by my primary care doc.
The worst part? There is no “treatment” besides stretching, ice, rest and time.
Yes, I know this could be so much worse. As someone who has gone through ACL surgery and the long road to recovery, a piriformis strain/injury is small beans.
But as someone who is incredibly inpatient, and who goes crazy after a few days of physical inactivity, this sort of “wait-and-see” approach is really, really hard to accept. Where’s my quick fix?
I’m trying to be good and stretching every day. It turns out — as crazy as it sounds — that sitting on top of a tennis ball is quite effective in targeting and massaging the piriformis, which is often difficult to reach because it’s buried deep in that old glute.
I also started practicing Bikram yoga to help relax my tight glutes and hamstrings and perhaps release the stranglehold on my sciatic nerve. Anti-inflammatories help too, but I try to really limit how often I take these, only reserving them for when the pain is really bad.
Which it sometimes is.
What am I not doing? I’m avoiding Body Pump for now, because squats and lunges are definite triggers; and the few times I have taken the class since my injury, I’ve gone lighter on the lower body and focused more on the upper body.
I am still running, but I’m being really conservative with my mileage and I make sure I dedicate real time to stretching both before and after my run. Spinning seems okay so far … again, as long as I stretch both before and after.
So I’m trying to be patient. I’m trying to take it day-by-day. But when I think about all the goals I want to accomplish this year — from running a faster half marathon to finally getting that sub-25 5K — it’s hard not to feel frustrated … and scared that this injury (or whatever you want to call it) is going to hold me back.
This is where I ask for your advice. How do you stay positive when you’re dealing with a nagging injury and lingering pain and discomfort?
Disclaimer: For what it’s worth, please note I am not a medical expert. This post is based on my own research.
Chelley @ A is for Adelaide says
Oh no. I hope you heal quick!!!
Jessica says
Thanks, Chelley 🙂 Trying massage therapy next week. Fingers crossed!!
Dollops of Diane says
I have a bad back that “tweaks” itself every once in a mile. It is so frustrating to wait it out for it to get better on its own. I have no doubt you’ll still meet all your goals for the year. Slow and steady wins the race (except the sub-25 race)!
Wendi klaiber says
Have you found a good source for glute stretches to help with the piriformis injury? I also hurt my piriformis when training for my first marathon in November. It is still a source of pain 🙁
Jessica says
Hi Wendi – This link has some of the stretches that have worked for me -http://www.fitsugar.com/Glute-Stretches-31076234. Good luck … I know how stubborn and painful this can be 🙁
dane woodruff says
Have you observed a fantastic supplier pertaining to glute exercises to help you while using the piriformis damage? When i in addition damage my personal piriformis while training pertaining to my personal initial gathering throughout The fall of. It is nonetheless a source of ache.