In the deep hips, muscles are more troublesome than you think. This is your piriformis. Behind the buttocks on the sides of the body helps to rotate and bend the legs while walking, balancing and doing anything else that involves almost the lower body.
(Source: ChesiireCat / iStock / GettyImages) The problem of pinpointing the piriformis
The trickiest part of all this is The symptoms of piriformis syndrome are not the exclusive problem of exclusivity. This means knowing when the piriformis problem is different from another problematic body part is not always easy. For example, disc herniation may be the cause of sciatic nerve pressure, affecting your waist and back r. Leg.
"The problem is that [Piriformis Syndrome] is a hard-to-diagnose hard diagnosis and is therefore often a diagnostic exclusion," said Dr. Barbara Bergin, a plastic surgeon certified by the Texas Board of Directors. Orthopaedic, Sports and Rehabilitation Specialist, Austin, TX
However, you can perform some tests that indicate that the piriformis is likely to cause problems. Try these two:
- Resistance Test: Sit on a chair and apply resistance to the outside of the knee with a partner or rope. Try pushing your knees toward resistance. If you feel pain in your hips, it may be piriformis pain.
- Stretch Test: The legs lying on the legs are stacked on top of the other leg on the affected side. Position your legs, bend your knees, and place your top calf muscles on your lower leg. The knees on the affected side should extend beyond the edge of the table. Let a partner press down on the affected knee and you may feel the pain of the piriformis on the hips.
Work (and stretch) it
It is difficult to get the piriformis, but to a certain extent the target is affected by the area. Teresa Pierce of Physio in the Hammond Hammond Center in Georgia recommends these two variants:
- Lying on his back, pulling one knee to the chest, facing the opposite shoulder. Keep that position,Feel the stretch of the hips. Release and repeat the other side.
- If you like to sit, she said, make a similar version on a chair, put one leg on the other leg, and then pull your foot to the upper part of the thigh. Slightly bend on your knees to feel the same stretch.
Stretching will release some pain, but you also want to strengthen this area, develop muscles, and support muscle function. Piriformis. Due to the position of the muscles, "You can't train it like the biceps," Pierce said. “You need to strengthen the entire area.” She added that paying attention to good posture during exercise, use your legs instead of your lower back and hips to lift.
How to relieve pain
While solving the problem is at the top of your list, it may take a while for it to get control. During this time, take measures to reduce any pain that may be caused by the piriformis.
- Before the exercise, correctly and thoroughly warmed up. When you increase the intensity of your workout - such as long training - gradually do so. Rule of thumb: Increase your mileage by 10% per week (whether walking, running or cycling) to avoid injury. It's a little easier to run or ride a bike on a flat surface by avoiding the hills.
- Add massage to your daily routine, either by self-fascia release through the pressure of the foam roller or, better yet, a tennis ball (perfect shape, can be on the piriformis put pressure on). Or book a deep tissue massage.
- It is more common to stand, whether to just take a break every hour or invest in a standing desk. The goal is to relieve the muscle compression on the sciatic nerve. You can also experiment with different chairs or sitting surfaces to see if something new reduces muscle irritation.
What do you think?
If you feel this painful anger on the hips (or back or hips or knees), what have you done to relieve the pain and prevent the pain from recurring? If you have any reliable way to avoid this pain, please let us know in the comments below!
