pain in gluteus

[weisan]

Over the last few months, I am downright frustrated over the persistent muscle ache/pain over my gluteus medius and maximus areas, now I can feel tingling sensations, sometimes temporary numbness down the legs, all the way to the feet. Over the last 3 or 4 years, I have gone through countless doctors' visits, phy. therapies, and chiro manipulations, but the pain over my lower back and gluteus persisted on. As I am transitioning between jobs, I am caught without a full medical coverage, I can ill afford to play this medical hit-n-miss game, all the money that I have thrown down the drain in the past notwithstanding. I started stretching regularly in the last six months or so but not much improvement.

Truth be told, it has taken away a big chunk of my enjoyment on the bike, and I am on the verge of giving up the sport. I know this is just a bike forum, but my pals here genuinely care and never disappoint. What do I do?

even sitting here, typing this out is painful...man, this sucks.

weisan

I try to localize the pain points below.
http://alicehui.com/serotta/body.gif

[Frank]

I have dealt with back pain (mainly lower back) off and on for several years now. A fellow rider recommended this book to me, Healing Back Pain, and it has helped me a lot:

http://www.amazon.com/Healing-Back-Pain-Mind-Body-Connection/dp/0446392308

I have to re-read it sometimes (and am even doing so now) because I don't continue to apply what he recommends, and find myself again with what seems to be stress related back pain.

Once I start reading the book, thinking about the context of when the back pain started back up, and use some of his direction I am better able to address my back pain issue.

Good luck,

Frank

[rustychisel]

This is much to specialised and difficult a topic for any forum advice to be much help, I suspect. I do hope you can battle through it, find some cure and keep cycling, even if you have to take some time off the bike. All the best, in any case.

[Bruce K]

weisan;

You love this way too much to quit.

Part of this could be the need for a change in your position due to the injury to your back. You might want to talk with Alexis and see what she might be able to offer you.

BK

[Gothard]

Have you had any imaging procedures done in the last 6 months?
If not, get an MRI of your lumbar spine.
Now. Not later.

[Too Tall]

Dewd, that sounds like continuation of the same prob. you had two yrs. ago when I check out your prob. at Fingerlakes. False sciatic blah blah blah. Using the 2kg balls for myofacial release is going to be your salvation bruddah. Look at some pics. and identify the piriformis muscle. Based on what I observed that's prob. the culprit. Rolling on these slowly and just let it sink in will do a great job releasing glute minor and piriformis. Follow that up with regular stretching and I bet you can chase the blues away :)

Cause of this could be very subtle...not obvious...incl. weak abs (transverse abs etc.) or injury from all that cage fighting you do ;)

[toaster]

I'm dealing with the same issue except only on my left side. I have a shim on the left cleat to make up for leg length discrepancy. Those muscles on the left tend to get overworked and the shim helps.

I've been to a lot of specialists and read lots of articles. The only thing that's left is really spending the time everyday on myofasicial release on the piriformis and glute areas. Those trigger points are stubborn, for sure. The last theory I investigated was shortened iliopsoas but I think the MFR route for piriformis/glute is the way.

[hansolo758]

Weisan-pal, I feel your pain......don't give up the sport. Gothard's suggestion of an MRI seems a reasonable place to start. Because you've had it so long, perhaps it would be OK to wait until your insurance kicks in?

Perhaps also for an initial diagnosis and treatment you could see a physical therapist? Most physios I know are pretty straight up and won't bulls**t you. They also could let you know if waiting for the MRI is agood idea.

Best of luck.

[weisan]

WOW!!!!

There are no truer friends than those who come to aid in the time of need. :D

Josh, ritann, rpette, toaster, frank, gothard, bruce, rusty,...and many more to come, my sincerest thanks!

I think the MFR route makes a lot of sense.
http://alicehui.com/serotta/piriformis.gif
http://en.wikipedia.org/wiki/Myofascial_Release

So, the question is...can I perform the treatment myself? as you described, Josh.

Part of the problem also is, I have "ignored" this issue for too long and allowed it to creep up on me over the years. Having a high tolerance for pain is not a good thing. ;)
Let my bad example be a warning to folks out there who might have the same problem. Seek help...early.

[Too Tall]

Bub, pretty much the only way to treat it is on your own. Curiously, or not, the folks who come to my table with this most often are Yoga instructors!!!! Go figure?? Second on the list are seasoned long riders who ride alot but don't do much else.

The biggest contribution I make as a therapist is to identify the problem, make an initial diagnosis and palpate the muscles affected so they have a mental picture of what's going. This puts clients into the picture and hopefully the light bulb goes on...they MUST participate in the cure.

Yes, the work done on your own will be the best answer unless you've got a therapist who is willing to see you several times / week and the cost...omg!

Here is a link for the 2kg therapy balls I mentioned:

First Place Medicine Ball 2 kilogram (red)
http://www.performbetter.com/detail.aspx_Q_ID_E_3700_A_CategoryID_E_166

[Climb01742]

weisan,
yes, you can do MFR on yourself. in fact, it's most effective that way. the key is two fold: with either a red ball that TT mentions or a foam roller (or both because they work slightly differently) roll all over the affected area until you find points of tightness/tenderness. it is hard at first to stay right on the point of discomfort but try. once you find it, breathe. this is the second key. breathing tells the body to relax and release. breathe into the pain. it will slowly release. as it does, you will feel many adjoining muscles release too. this whole process is boring and painful but highly effective, IMO. it has helped me a lot. if you do it for 10 minutes a day, EVERY day, i think you'll notice an improvement. a great place to get the ball and rollers is: performbetter.com
good luck!

[weisan]

I am deeply ashamed of myself for not following through on your instructions given to me two years ago on the corridor floor at the hotel. :banana:

What a gentleman Josh is!

To show some level of contrition, I did order a medicine ball when I first heard about it from one of your posts right here at the forum. That was also a few years ago, but sad to say, i sat on it for a short while and not long after my kids took over ownership as one of their kickballs. :eek:

After you mentioned it again here, I went and reclaimed it back from the kids. I interrogated them very sternly: "where did you put daddy's ball?"..."Er....we thought you let us play with it??!!"..."Alright, yes I did...but I need it back NOW!" ..."Oh, I think it's sitting under your bed..."

And so the ball was found again five minutes ago. Happy reunion. And guess what? ---- it's the right weight 2 kg to boot!

http://alicehui.com/serotta/ball.jpg

Josh-pal, I am gonna call you later today for further instructions...please PM contact info.

weisan

[PaulE]

My hip hurt like hell while walking and I thought it was the joint for sure. I went to a physiatrist who sent me to physical therapy. My physical therapist found a knot in my glute about the size of a golf ball. I went to PT until the insurance co said they wouldn't pay any more. I am also doing one-on-one pilates with a certified instructor with the various machines - reformer, cadillac, barrel, to get a core. I would say strengthen my core if I had one to start, but for me it is more like getting a core to strengthen.

The physical therapist would work on my glute with her elbow, putting all her 102 lbs of weight on it. When the insurance co cut me off, she showed me how to work on the knot myself with either a tennis ball or a cane with a "J" hook handle. You lie on your back with your knees bent, feet flat on the floor. Put the tennis ball on the floor next to the bad glute, keep your feet on the floor and roll your knees to the tennis ball side so the bad spot in your hip gets over the tennis ball. You can do the same thing from the same position with the cane, holding the bottom of it with your hands and rolling over onto the "J". Then you can use your hands on the leg of the cane like a lever and row it around on the sore spot.

If you have access to weight equipment at a gym, leg presses and the multi-hip machine are good to strenghten the glutes. I don't but my physical threrapist set me up with some exercises I can do with big rubber bands, and a large exercise ball, and I also do squats and lunges.

Another thing I've found very helpful is to use cold packs. Go to Amazon.com or do a google search for Chatanooga Colpac and get some of those babies in different shapes. I use the square one and the neck one which is a long rectangular length with a wider section in the middle. Keep them in the freezer and you are good to go whenever you need one.

I have found it frustrating that this sore glute takes so long to get better, but I am on finally on the way. Good luck to you.

Frank, thanks for the tip on Healing Back Pain, I am going to take a look at it.

[weisan]

Second on the list are seasoned long riders who ride alot but don't do much else.

That's ME!!! What a pathetic life.

Thank you thank you...I will begin the treatment/procedure right after I finish typing this...

Climb-pal, hansolo...thank you.

[Climb01742]

this is the density of foam roller i'd suggest to go with the red ball. the long round roller is all you need and it comes with instructions for various muscles to roll. well worth the dough, IMO.

http://www.performbetter.com/detail.aspx_Q_ID_E_4918_A_CategoryID_E_235

[Viper]

Your glutes keep your hips in neutral.
Too many men have their hips rotated, too much arch in the low back.
Tight hamstrings, tight hip flexors, weak low abs, tight calves and tight/weak AND flat glutes are signs/symbols/causes/results of low back syndrome.
My brother in law has a flat arse, none at all, whatsoever, low back with a big arch and his back goes out once every six months.
Stand flat against a wall to understand what good posture is!
Get on the floor, stretch your hamstrings, get on your stomach and stretch your quads AND your hip flexors bigtime. Carefully strengthen your abs. On your back do 'bridges' to work your glutes. Stretch your piriformis muscles!

There is TOO much information on the web not to have the knowledge...re-gaining your health is up to you!!! Also, PLEASE PLEASE PLEASE SEE a REAL massage therapist!!! I swear by deep tissue massage!!!

Here:

http://www.orthogate.org/patient-education/lumbar-spine/piriformis-syndrome.html




.

[shoe]

hey weisen- i had some injuries last year and did this mat treatment..muscle activation technique(?) . i was about to start my qualifiers for the pbp and i could only ride 25-35 miles before i had too much pain..it is a new treatment but some runners recommended it . they do all these muscle tests and find imbalances and work them out... he didn't take insurance but it saved me at the last minute with a handful of treatments. good luck and it sounds like some good advice here....dave

[andy mac]

lots of great advice here.

you may also be a 'butt gripper'.

your pelvic region may be unstable so you grip your butt together trying to compensate and get some stability. i have just been diagnosed with it and didn't even know i did it. are you clenching when you stand? if so relax that thang.

do you have tight adductors? may be another sign.

i have had all sorts of problems over the last few years. big picture is that i went from being a hopeless but pretty fit semi-pro athlete to a desk jockey. now all the issues that were masked up are coming out.

i am rebuilding slowly using pilates, massage, physio and chiro. trying to get muscles switched up and working together properly.

good luck!

andy

[ericspin]

I am going to revive this thread because I need the help. My piriformis is causing me a real pain in the ass and other parts.

The whole deal with the 2 kg ball..........have any of you done this successfully? I also have found some pretty good info on the interwebs for piriformis stretching which I plan to start tonite.

Anybody have any other revelations?

I also have a call into my massage therapist who I have not seen in way too long. He works on a lot of cyclists and understands this stuff. I remember the first time he dug into my glutes. Holy shiite!!