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Apparently if it gets really sore, it can turn into a syndrome and cause overall leg and lower back pain for runners. Glad I caught it before it turned into anything worse!
During the class, I noticed the stretches focusing on hip flexors (such as pigeon pose) definitely helped stretch this muscle out. I found this page which shows different stretches for the piriformis.
The great news is today the butt soreness feels great and is no longer nagging me. All I needed was to stretch it out and it is good. The bad news, however, is that the yoga class was so good (and I am admittedly out of studio practice), that I am more sore today than I have been for all of my marathon training. And the race is in 6 days!
I can only imagine that stretching everything out was a good idea and the soreness is showing I am much looser (I hope?). So this is definitely going to be an easy pre-marathon week. Anyone else ever get a nagging tinge in some unknown muscle? Do you run if you are sore from yoga or some other cross-training?
a lacrosse ball is also very nice for massaging out the piriformis as well as any other sore spots that you would/could go over with a foam roller, just more localized an harder than the foam roller.
ReplyDeletelacrosse ball is also great for massaging the arches in your foot too.
Wow, who knew eh? Piriformis... learn something new everyday. Glad you managed to get to the root of the problem!
ReplyDeleteI tend to run even if I'm sore. I just go slower than I normally would if it really hurts. What I generally tend to find anyway is that even if it is difficult to start off with, the soreness goes once I'm warmed up and running at a decent speed.
I always run, unless I am really sore from more running. I figure every exercise is working the muscles in different ways, so it actually ends up making me less sore to do something else the next day. My muscles tend to loosen up after a workout, so cross-training just helps.
ReplyDeleteIt is crazy how many random muscles there are, and how running one way works some muscles, while another kind of running works other muscles. Weird.
I find the pigeon pose, and a foam roller fix most nagging little problems from running. Yoga is a great balance to running! I do run even when I'm sore from any other kind of exercise, at least my legs feel better, even if my arms are still sore!
ReplyDeleteI've heard of that muscle before but didn't realize pigeon pose stretched it... maybe that's why I always FEEL pigeon so much, hehe. I just thought it was my glutes too. Thank you for all the tips!
ReplyDeleteI do feel like sometimes cross training can make me more sore than running! It's not just you, lol. Also sometimes in a class, I find that I push myself a lot so I try not to do too many group activities like classes or group runs before a race for that reason.
Glad you worked it out!! Another light yoga session might relieve some of the soreness. I had never heard of that syndrome! Our bodies are so complex!!!
ReplyDeleteThe lacrosse/tennis ball trick--as already mentioned--is a miracle worker. Any strengthening exercises for your Gluteus medius will help stave off further injury. Stretching is NOT enough. If you are experiencing soreness, you already have a problem. You've got a case of weak-ass syndrome. Do clams and leg raises to get stronger. The pain disappear forever.
ReplyDeletethat sounds like one intense and great yoga class!
ReplyDeleteI just learned a lot in the post. haha, thank you!
I think that is the same pain I was having a few weeks ago. I got some good tips on exercises when I previously posted about it. I second the clams/leg raises. You can also do some donkey kicks. Strengthening the glutes and stretching both there and the hip flexors helped me a lot. Glad you are starting to feel better though.
ReplyDeleteHa. I think I read that, but did not pay much attention as it wasn't bothering me at that time. It feels great. I have been stretching a lot this week and my legs will be ready to go!
DeleteI've never dealt with that, but I've heard yoga is great treatment/ prevention for it. Hope it's feeling better soon!
ReplyDeleteOh man, my piriformis and my low back tend to work together to irritate me sometimes. And one of my quadriceps likes to be a jerk too - the inner leg one down by the knee. I DO run if I'm sore, just maybe not for as far or long as I'd initially planned and now have started to do yoga immediately after running followed by foam rolling - helps a TON!!! BTW - if you're a foam roller-er, totally recommend checking out the Stealth Align by MuuvSport - It is AMAZING!!!! I just used mine and am still endorphiny and so I AM REALLY EXCITED ABOUT IT RIGHT NOW!!!! :)
ReplyDeleteWow. I have never heard such excitement about a foam roller. I will look into it!
DeleteI used to get some pirformis aches/pains before I switched my running form and shoes. Now it's a thing of the past, which makes me happy!
ReplyDeleteI love my shoes and hope it is not that, though I do plan to get more miles in minimalist shoes this spring/summer. My form probably needs a bunch of work, too.
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