Knee pain/sciatic nerve pain

Training Advice/Discussion 5k/10k

7 years ago 03/26/2017 3:56pm EDT

The beginning of January I had sciatic pain down my right leg and my right foot was numb. I didn't run for two months, I did the stationary bike and elliptical trainer. It was finally feeling better, and when I started running again my sciatic nerve flared up again, and my left knee hurts so much I can't kneel, squat, and sometimes even have a hard time getting up the steps. I don't know if I overcompensated for the pain on the right side, and now am having trouble with my left knee. Are there any exercises to do to get rid of the sciatic pain and pain in my knee. I'm registered to run two 5K races in April. At this point I'll be lucky if I finish them by walking.

Thanks for the help.

7 years ago 03/26/2017 4:57pm EDT

re: judy

Get an mri to see if you have a bulging disc. If its negative you need to find a good pt to help strengthen your core, especially your hips. The knee pain will likely go away once you correct the instability in your core.

Bridges are good but you need to make sure you are performing the exercises correctly.

Go to Youtube and search for hip exercises.

Good luck.

7 years ago 03/26/2017 5:12pm EDT

re: Nerve pain sucks

His is good advice. I'm dealing with sciatic Beebe pin right now too, but to a lesser extent. Aside from flute/hip flexor strengthening, which will be a long term fix, in doing ART with my PT to deal with the shorter term symptoms. It is helping a ton for pure relief.

My PT also tells me to remind myself to think of drawing my pelvis forward as it tends to tip backward when I run. Could be a decent cue for you to keep in mind when you start running.

7 years ago 03/30/2017 1:23pm EDT

re: judy

Elliptical machines are the #1 machine to cause knee pain. so if you used that to rehab yourself, that is how the new pain started to happen in your knee.

Sciatica is a result of the nerve getting stuck in the SI joint (Sacroiliac Joint) and irritating the piriformis. That is what causes the pain down your leg.

When your glutes don't Fire (do their job as a muscle group), your hamstrings and or quadricep take on their job to stabilize. The hamstrings job is not to stabilize, so that creates a dysfunctional functional load that they can only bare for so long. When that happens the hip is in immediate dysfunction. When the glutes don't activate, the hip is not supported properly. If the hip is not supported it will never flex or extend, which is exactly the motion happening to run.

Runners who don't pick up their knees are not weak because they just don't do it, it's because they're actually in dysfunction and are not able to move that way. You have to correct your glutes (get them firing and doing their job) to support function in order to actually stop your knee pain from happening, but it is correctable.

Your IT band is another contributing factor but based on what you've said I would start with foam rolling the glutes and then doing some weighted or resisted single leg exercises.

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Knee pain/sciatic nerve pain

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