The literal definition is a pain in the ass. Major league PIA. A sore butt. Some people have a pain in the neck (or are a pain in the neck) but runners, bikers and triathletes usually have a much lower symptomatic response to training. And I will squeeze in praise for swimming at this point as a marvelous therapeutic alternative to the pounding of the run and the grinding of the spin. But back to the butt.
Today's topic is already behind us. If you have a sore caboose, it is most likely due to one of three reasons (or a combination of them): They are:
1) Overuse.
2) Weak supporting muscles.
3) Too much too soon.
4) Sitting or driving too much.
Oops that is four. That is the combination complex. You might have gluetenal pain due to your ramp up towards an important event coupled with sitting at your desk for eight (or more) hours per day. Or maybe you hit the weak hip abductor/trail runner/truck driver trifecta. All kinds of possibilities, contributing at best to minor irritants to, at worse, debilitating injury and time spent away from your chosen sporting passion. I know, I have been there. Still am to a degree.
The gluteus minimus, ilio psosas, piriformis and the sciatica nerve are all players in this dark comedy. They meet in a film noir of sinister circumstance at (or near) the outside hip. See chart for an illustration. With all the movement, flexation, torque and repetition in this sensitive area, is it any wonder we sometimes succumb to devious biomechanical plots? Inflammation? Stress and strain? Worse, when we Type A (undercover and covert) personalities deal with pain, we sometimes "Train through it", thusly making matters worse. It's like getting used to water boarding. Personally I deal with pain by refusing to admit that it exists. Which is like trying to listen to your body with headphones on (at full volume) to Black Sabbath. (talk about pain).
So listen up friends. Here are a few links to info, stretches, exercises and strengthening sets you can do to ensure that your butt isn't a limiter to your running. Video from Livestrong. Dr. Hoffman on seated stretches. All of the above from the Stretching Institute.
I don't want to hear anybody say: IF my hip wasn't so sore AND if my piriformis wasn't so tender, I would run today, BUT……
No ifs, ands or buts. Stretch, strengthen and solidify.
Now that THAT is behind us........I hope to have some video of yesterdays terrific time trial up later, after I drag my lazy caboose out for a 5K.
6 comments:
Deepak Chopra, the physician and former surgeon, makes some interesting comments that 'life has no meaning without a body' but opining that the connection of objectively physical parts needs to recognize and build the less tangible soul (which according to Chopra 90% of us believe in)before the body can perform at its scientifically maximized/evolved position.
Let me see if I got this straight, then: Can I believe in the soul (which I do) and STILL have a sore piriformis? Or do I have a sore piriformis because I don't believe in the soul enough?
Or other? link somewhere?
No, you just have to concentrate on soulful things and less on sore muscles. Kind of like some tribal members when experiencing pain from a battle wound to the leg smash themselves on their head(s) so as to forget the leg issue.
There is no such thing as digital truth. Just ask your lender.
'no digital truth' as in no computer link to the soul.
Yes, my pain in the butt is real! But, it's getting better. Thanks for the info...very helpful.
Good news. Pain is real. I am a believer. I especially liked Dr. Hoffman's analysis. Hang in there.
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