Hips, Piriformus, Stretch

I was researching “butt” exercises.  The more I read, the more it was obvious that weak back/butt/hamstring muscles are very much a part of my hip issues.  When I was reading the NRoL4W, he mentions how Women in particular are very weak in the backside, but we are very strong in the front (Glutes, Chest, etc.). When I read that in the book, that’s when I started thinking about my own issues.

When I shorten my hamstrings, i.e., pull my foot towards my butt, it feels like it is going into a charley horse. It cramps and hurts. My butt/hip muscles are very tight and therefore I have very little flexibility in that area. My hip flexors in the front are very tight, so I can’t take long steps because the muscle pulls my leg up fast (Physio Terrorist said that is why I don’t walk very fast).  My butt if flat if you look at me from the side, my Bro-in-Law calls me his “no-ass-Sister”.  All in love.

I found this website that I thought quite interesting:

http://www.easyvigour.net.nz/fitness/h_gluteus_maxintro.htm

So from that website (plus others) & my massage terrorist, I’d say one of my issues is that I have a tight Piriformus muscle and it can cause problems, one of which would be irritating the sciatica on occasion. 85% of people, the sciatica runs underneath this muscle, and about 15% it can run right through. Either way, if the muscle gets inflamed at all, it can cause pressure against the nerve and cause pain. I understand that pain (as I am sure a LOT of folks do).

Piriformis syndrome is commonly associated with sports that require a lot of running, change of direction or weight bearing activity. However, piriformis syndrome is not only found in athletes. In fact, a large proportion of reported cases occur in people who lead a sedentary lifestyle. Other overload causes include:

• Exercising on hard surfaces, like concrete;
• Exercising on uneven ground;
• Beginning an exercise program after a long lay-off period;
• Increasing exercise intensity or duration too quickly;
• Exercising in worn out or ill fitting shoes; and
• Sitting for long periods of time

I think that all those points are ME!! I have worked at my job for the last 21 years sitting at a desk. Outside of that I was not very active and when I was, I forgot to do any stretching. And shoes…. I didn’t know I needed good shoes way back when… 

It’s all connected. :)

All of it. When I stretch, I feel a pull every where in my hip/butt area. Crossing my legs, lifting my legs, everything always pulls. Always. I  feel like I need to stretch all the the time. So lately, I have been.

I “feel” like I am down the right path and since this post is long enough I am going to stop now but this isn't’ the last of it…. :)

ttyl

Sandra