Piriformis syndrome....not from running?

I noticed the same thing, taking time off from running really didn't help, and sitting/driving for extended periods of time is torture to this day.

The first 4 therapists were like your chiro, "You need to rest/give up running." #5 said, "I know you're not going to stop, so let's figure out a way to keep you going." The exercises that I use to this day are clam shells, squats, and hamstring curls. I think the elliptical machine and doing the backwards pedaling helped a lot too. Sitting is still an issue for me and driving for more than an hour is nasty, but I can run without pain. This took a year though. Worth it if you can be patient.

I trashed the best fitness level I ever had by developing PS that was attributed to overuse by my ortho but I chalked up to pulling a heavy piece of machinery (that was mounted on tires) up a steep embankment.

After weeks of different approaches for relief (massage, tennis ball, etc..) I finally realized that my wallet in my hip pocket was the problem. I removed it and have not had the problem since. Seems simple and stupid but it worked.

If you sit on a wallet all day, you might want to consider this.

Thanks. I have already been working out for a few years doing those exercises you mentioned. I just can't see a way out of this unless I don't have to sit for long periods. I'mm going to talk to my employer about hooking me up with a standing work station and if not I guess I have to find a labor job or something. I just don;t understand why my doctor fails to think this is the cause.

Because doctors don't understand why runners want to run and why it is a big deal to take time off from training.

The fact that you were able to alleviate the symptoms in a single day should make this easy to fix. You'll get almost immediate feedback when you try something different. Try just getting up every hour. (Smokers get to take a frequent breaks to go outside and have a cigarette.) Get up and go to the water fountain for a drink. Lately, sitting on those exercise balls has been very popular. I've always wanted to try one of those "chairs" that you sort of kneel on and lean back. Try changing the height of the chair. When your chiro says you'll "have to deal with it", it might be as simple as making some minor adjustments. Google "sitting back pain". There are a lot more people with back/hip/leg pain due to sitting that due to running. Doctors don't tell those people to stop sitting.

Trust your gut.

Thanks tjm. I made up my mind if the job doesn't accomendate my needs than I'll find a new one. I don't see a need to "deal" with anything. First I'm trying to evauluate if it's the sitting causing it before I make any moves. I don't understand how the doctor would assume it was from running. Doesn't seem like a running related injury at all.

I've had the same problem on and off. I had it for a year and a half heading into my college career and for about my first full year. I was able to get rid of it completely by stretching it. I basically do a hamstring stretch except I bend my knee slightly. I took some time off after this past track season and now the pain is back. It sucks because its harder to get rid of but at least it doesnt affect my performance.

I am currently rehabilitating from piriformis syndrome. I also have an office job where I used to sit for 8 or 9 hours a day. I set my work station up so that I stand while using my computer and writing. Although I do not think sitting was the cause of my piriformis problem, I think that it contributed.

I think my case stems from running too many hills in combination with poor posture. I think that I had piriformis syndrome before I noticed sitting had become uncomfortable. Sitting is uncomfortable because I am putting extra stress and pressure on an already stressed muscle.

Piriformis syndrome is the shortening of the piriformis muscle, usually caused by too much stress on that muscle. When a muscle is strained, it becomes tight. When a muscle is tight for an extended period of time, it shortens.

The keys to lengthening a short muscle are stretching and massage. I don't think that time off from running is going to lenghten the muscle, although it will not contribute to shortening it. In fact, my physical therapist told me to not stop exercising. I found that warming up the muscle with a shorter bout (15 to 30 minutes) of easy running or aqua jogging, and following it with specific glute and piriformis stretching is benneficial in relaxing the muscle. Intense and/or long exercise tends to tighten an already short and tight muscle.

I think that sitting on the muscle contributes to shortening and tightening the muscle or keeping it at its short length. I would not expect to lengthen this muscle in a short period of time. My doctor had the same condition and said that it took him four months to recover from, but that I should recover quicker because I am younger (he looks 55).

I hope this helps. It helps me to know that other people are going through the same annoying, training deterent that I am!

I bumped this for the OP, as I have been struggling with piriformis syndrome for a few months. I never stopped running, but found that sitting for a long period of time and speed work would flare up the pain. I found this stretch on the internet last week (see link at end of post), and I am already feeling better. I am into my second week of marathon training, so have actually put a little more work into the leg lately. But no problems.... pain is subsiding. I do this particular stretch 3-5 times a day, making sure I do it before and after any run. I should say I do not have a job that keeps me sitting all day, so I don't have that to struggle with. Good luck, and I hope this helps.

http://www.rice.edu/~jenky/sports/piri.2.html

Try something like this on your office chair and see if it helps.

http://www.healthyback.com/products/healthyback/tush-cush/324

Should be able to pick one up at a medical supply or healthy back store. Also make sure you're not crossing your legs, or as someone else said, sitting on your wallet. Take lots of breaks, set an alarm on your desktop.

A sacro-wedgy at night in front of the TV helped me too.

I have struggled with "piriformis syndrome" for almost two years and have been through PT, acupuncture and massage. Mine was the residual effect from a car accident.

One month ago I started PT again after my new MD recommended a PT e thought could help me. My initial eval revealed the "piriformis syndrome" was nerve related pain originated in my thoracic spine. He gave me a book "Treat your own Back" by Robin McKenzie - gave me a lumbar support for sitting, gentle exercises and restricted my sitting to 20 minutes at a time. Within 2 weeks I had 0 hip or buttock pain, my stride has loosened up tremendously and my pace dropped 30 seconds per mile - I do have some back pain - as it now has centralized but it is lessening with stretching and strenghtening exercises. The sitting position puts stress on the back which may be causing nerve pain throughout the periformis region. I wanted to share my experience - you shouldn't have to settle with just learning to deal with it. Good Luck!

Wallet in front pockets boys.

What is a sacro wedgy?

I had this for several months. The Dr. gave me Celebrex to reduce the inflammation and then I went to PT for 6 weeks to strengthen and stretch. I did lots of abductor and adductor weight work and stretched the glutes, hams, and piriformis and I didn't run but instead used the elliptical machine. This took about 4 months to go away. Someone posted a link to a piriformis stretch and that is a very good one.

I sit for about 8 hours a day but I set the alarm on my watch to beep every 40 minutes, then I get up, walk around, stretch, touch my toes, etc. At lunch I go to a vacant office and do all my stretches. My employer raised a portion of my cubicle so I'm able to do some of my work standing up and that has helped a great deal. See if you can get that.

If I have to drive for more than a couple of hours I sit on a tennis ball and that helps "massage" it.

My PF problems began due to hip tightness from running, but the muscles don't hurt while I'm running at all. As several of you have noted, it's sitting/driving that are the worst offenders. I just finished several days of driving totaling 3100 miles, and after two long days of sitting on a tennis ball, I figured out how to arrange a couple cushions to find a better position.

Do any of you experience hamstring pain which seems to be related to the piriformis pain?

I looked that sacro wedgy up on the web. It cost $30, but just looking at it, I have been able to make something like that using one of those foam "pool noodle" toys. I

just cut a 10" long piece and sliced it right down the

middle into two pieces with 1 round side and one flat side. I then sit on it in the "wedgy" postition (if you know what I mean). Hopefully sitting on this in my office will help.

I was diagnosed with sciatica, but believe my problem is actually piriformis syndrome. I get pain a bit in my butt, but mostly down the outside of my leg and in my calf. I believe that sitting for long periods of time is the problem. The bit of running I am currently able to do does not seem to make it worse (although I am taking some time off serious running just to be sure).

Just to add to the chorus, I had PF for a long time as a result of my office chair. Long rides on my motorbike aggravated it as well.

I now use an Aeron chair and it has helped. I changed offices a while back and in the month I didn't have my old chair, the PF came back.

I actually got mine from riding my bike. My seat was way to high, and the reaching down motion of my leg caused my sciatic nerve to flare up and restrict the movement of my piriformis.

You are on the right track. I've had it for over two years and got it while working huge amounts of overtime sitting in a chair (I write for a living) and running less in that time than normally. It certainly wasn't caused by overuse. Strengthen and stretch and do get up more and move around. I am now over it, but it really was a pain in the butt!