#piriformis

[jeanjiggles]

How to Get Rid of Piriformis Pain FOR GOOD

[fatgirlgetsfitatlast]

11.10.23 - plyojam, strength and stretch workout

I forgot to end my workout on fitbit, oops. It's 90 minutes, 30 minutes dance aerobics, 30 minutes strength, and 30 minutes stretch.

I thought I'd found a 'cure' for the pain in my piriformis (butt!). After stretching forever and getting no real relief, I found one PT on youtube saying to tighten it -- or contract it -- by doing a 'clam shell' move. I tried it for a couple of nights now, and it seemed to feel better yesterday, but today while dancing, I got a sharp pain in that muscle again. Gonna keep trying it, because overall it seems a bit better, and I don't think it can do any damage by working it. Stretching certainly hasn't made it better, it often makes it feel worse.

[lilaeso]

Rendben, nézzük meg, milyen izom lehet az, ami problémát okoz a bal csípődnél. A csípő környékén több izom is található, de attól függően, hogy pontosan hol fáj vagy feszül, más és más izom lehet az érintett.

Kérlek, válaszolj néhány kérdésre, hogy pontosabban be tudjam határolni:

Hol érzed pontosan a problémát?

A csípőd elülső, oldalsó, hátsó részén vagy inkább mélyen belül?

Milyen jellegű a panasz?

Feszülés, éles fájdalom, húzó érzés, zsibbadás?

Milyen mozdulatoknál jön elő vagy romlik?

Pl. séta, ülés, lépcsőzés, előrehajolás, láb oldalra emelése?

Sugárzik-e ki máshová?

Például a derékba, lábba, farizomba?

Néhány lehetséges érintett izom a bal csípőnél:

Iliopsoas (csípőhorpasz izom) – a csípő hajlításában vesz részt, a törzshöz közeli, mély izom, ülés után felállásnál lehet különösen feszes.

Tensor fasciae latae (TFL) – a csípő külső részén található, oldalsó fájdalmat okozhat.

Gluteus medius/minimus – farizom oldalsó része, gyengülése vagy feszülése instabilitást okozhat járásnál.

Piriformis – mély farizom, ülésnél és emelésnél fájhat, nyomhatja az ülőideget.

Quadratus lumborum (QL) – derék oldalánál, de csípőre is kiható fájdalmat okozhat, főleg egyoldali terhelésnél.

Ha tudod, pontosabban hol érzed a problémát, akár képet is küldhetsz vagy leírhatod részletesen, és segítek beazonosítani. Ha szeretnéd, mutatok nyújtásokat vagy teszteket is, amikkel meg lehet próbálni kideríteni az okot.

mélyen belül, a fenekemnél. olyan mintha lüktetne, de nem fáj, inkább zsibbad. ha csak fekszek akkor is érzem egészen a kislábujjamig.

A leírásod alapján valószínűleg az ülőideg (nervus ischiadicus) van érintve, és a piriformis izom lehet a fő gyanúsított.

💡 Mi történhetett?

A piriformis egy mélyen fekvő izom a farizom alatt, amely áthalad a keresztcsont és a combcsont között. Az ülőideg (a test legnagyobb idege) vagy alatta, vagy néha rajta keresztül halad, és ha a piriformis túlfeszül vagy begyullad, nyomást gyakorolhat az ülőidegre. Ezt nevezzük:

🔹 Piriformis-szindrómának

🔍 A te esetedben:

Hely: mélyen a bal farpofában

Tünet: zsibbadás, lüktetés → idegi eredetű

Sugárzás: egészen a kislábujjadig → jellemző ülőideg-i lefutás

Nyugalomban is jelentkezik → kompressziós jellegre utal

✅ Amit tehetsz:

1. Önvizsgálat – Piriformis-teszt (Fair-teszt)

Feküdj hanyatt, hajlítsd be a bal térded, majd tedd keresztbe a jobb combodra (mint egy 4-es alak). Ha így zsibbadást vagy kellemetlenséget érzel a bal farpofában, az erősíti a piriformis-szindróma gyanúját.

2. Piriformis nyújtása:

Próbáld ki ezt óvatosan:

Feküdj hanyatt.

Hajlítsd be a bal lábad, és húzd a jobb térded felé (átlósan keresztbe).

Érezned kell egy mély nyúlást a bal farban.

Tartsd 30 másodpercig, ismételd naponta 2-3x.

3. Hő vagy masszázs

Melegítőpárna a farra (20 perc)

Puha teniszlabda vagy masszázsgolyó alattad, óvatos nyomás az izomra

Fájdalommentes, de célzott nyomás segíthet az izom ellazításában

⚠️ Fontos figyelmeztetés:

Ha:

súlyosbodik a zsibbadás

gyengeség lép fel a lábadban

vizelet- vagy székletvisszatartási probléma jelentkezik

akkor azonnal orvoshoz kell fordulni, mert az már akár gerincsérv jele is lehet.

Ha szeretnéd, készíthetek egy rövid útmutatót nyújtásokkal, képekkel és egy napi rutinnal, amit otthon is tudsz végezni. Szívesen segítek ebben is.

Nagyszerű! Itt egy egyszerű, napi otthoni gyakorlat-rutin piriformis-szindrómára, ami segíthet csökkenteni a zsibbadást és ellazítani a mély farizmokat, főleg a bal oldalon.

🧘‍♂️ Napi 15 perces piriformis-lazító rutin

⏰ Időigény: kb. 10–15 perc 📍 Helyigény: Jóga- vagy szőnyeg méret 🧰 Eszköz: (opcionális) puha labda, melegítőpárna

🔹 1. Piriformis nyújtás hanyatt fekve

Cél: Nyújtja a mély farizmokat

Feküdj hanyatt.

Hajlítsd be a bal lábad.

A jobb bokádat tedd rá a bal combodra (mint egy 4-es alak).

Kulcsold össze a kezeidet a bal comb mögött, és óvatosan húzd magad felé.

Tartsd 30 másodpercig, majd lazíts.

Ismételd meg 2-3x.

👉 Érezned kell egy mély nyúlást a bal farizomban.

🔹 2. Térdhúzás keresztbe

Cél: Nyújtja a derék- és csípő körüli izmokat

Feküdj hanyatt.

Emeld fel a bal térded, és húzd át keresztbe a jobb oldalra.

A bal váll maradjon lent.

Érezned kell, hogy húzódik a derék és a farpofa.

Tartsd 30–60 másodpercig, majd lazíts.

Ismételd 2x.

🔹 3. Masszázs labdával / teniszlabdával

Cél: Izomcsomók oldása

Ülj vagy feküdj rá egy puha teniszlabdára, amit a bal farpofád alá teszel.

Óvatosan „gördülj” rajta – ha érzel egy érzékeny pontot, ott maradj 30–60 másodpercig.

Ez segíthet a piriformis ellazításában.

Ne nyomd túl, ne legyen éles fájdalom!

🔹 4. Hőterápia (opcionális, de ajánlott)

Melegítőpárnát tegyél a bal farra 15–20 percre.

Fokozza a vérkeringést, segít az izomlazításban.

🕒 Mikor végezd?

Reggel és/vagy este lefekvés előtt.

Ne akkor, amikor nagyon zsibbad – várd meg, míg enyhül.

📝 Tipp:

Ha 1–2 héten belül nem javul, érdemes felkeresni egy gyógytornászt vagy orvost, hogy kizárják az esetleges ágyéki porckorong probléma (pl. L5-S1 sérv) lehetőségét is.

Ha szeretnél, tudok képeket is mutatni a gyakorlatokról vagy küldhetek letölthető formátumban egy kis útmutatót. Érdekel?

[lisabounce]

So, I've been involved in roller derby since 2013. I'm on a break, but it feels like part of myself is missing.

I've always had back aches skating and foot cramps. Most skaters do.

I've done the physio, the cross training the blah blah blah. It's never really gotten better: a good day is just pain till I'm warm, a bad day is sciatica down my leg for days.

(I'm probably bad at pain, right? I just need to crosstrain more to make up for how fat l am. Everyone's backs hurt.)

I'm on a break to crosstrain or maybe forever - sometimes it's just exhausting to push through *again* and still feel like the worst on the team.

I'm doing weights and it was going so well at first. Okay, so that pinched nerve in my neck flared but it got better again.

I upped my squats from 40kg to 60kg. My rdls irritated my back a bit but it was okay and okay, my progress was slower there but eh.

And now my stupid back has flared. Again. It's so damn frustrating. No rdls for me today. Ugh.

[isquiotibiaishiperlordosecifose]

"é possível para inflexíveis (retração, subdesenvolvimento colagenoso do tecido piriformico)

[myxomycota]

Cribraria sp. (maybe C. piriformis)

by Alison Pollack

[monstrousproductions]

Hello chaps! This week's episode is being postponed to next week, as I've been laid out with a one-two punch of a back injury AND a migraine this week 😅

We'll be back with you with Episode 23 at our usual 4PM next Friday 31st May!

[drchristophedelongsblog]

Chronic hip and pelvic pain is common, and can have many causes

What are chronic hip and pelvic pains?

Pain in this region can be caused by :

* Osteoarthritis of the hip (coxarthrosis): This is wear and tear of the cartilage in the hip joint. It causes pain deep in the groin, which may radiate to the thigh or knee.

* Piriformis syndrome: The piriformis muscle in the buttock can compress the sciatic nerve, causing pain in the buttock, hip and sometimes the foot.

* Tendonitis: Inflammation of the tendons around the hip, such as the psoas tendon, can cause pain.

* Bursitis: Inflammation of the bursae, which are fluid-filled sacs that lubricate the joints, can cause pain and localized tenderness.

* Poorly-healed fractures: A hip or pelvic fracture that hasn't healed properly can cause chronic pain.

* Inflammatory diseases: Diseases such as rheumatoid arthritis or ankylosing spondylitis can affect hip and pelvic joints.

* Lumbar disc problems: A herniated disc or lumbar osteoarthritis can radiate pain to the hip and pelvis.

* Scoliosis: A deviated spine can lead to muscle imbalances and pain in the lower back and hip.

What are the symptoms?

Symptoms can vary depending on the cause, but often include:

* Persistent pain: Pain may be deep, throbbing or dull.

* Stiffness: Difficulty moving the hip or pelvis.

* Lameness: An abnormal gait to avoid putting weight on the painful hip.

* Radiating pain: Pain may radiate to the thigh, knee, or even the lower back.

How can chronic hip and pelvic pain be relieved and treated?

Treatment will depend on the underlying cause, and may include :

* Rest: Avoid activities that aggravate pain.

* Ice: Apply ice to the painful area to reduce inflammation.

* Medication: Non-steroidal anti-inflammatory drugs can help relieve pain and inflammation.

* Physiotherapy: Specific exercises can strengthen muscles, improve mobility and relieve pain.

* Orthotics: A lumbar belt or hip brace can provide support.

* Injections: Corticosteroid injections can reduce inflammation in some cases.

* Surgery: In more severe cases, surgery may be required.

Go further

[foggyscholar]

some of my favourite quotes from my medschool profs this year:

"PCR is not god's deputy on earth." "then paul the apostle made a 120° turn," "disinfection is NOT where you get rid of pathologists." "no, i'm not talking about human heart pies." (someone taking a while to answer) "the patient is already dead." "the carrot thing is war-time propaganda." (on the topic of lupus) "to survive a wolf encounter..."

[painspecialistindelhisblog]

What is piriformis syndrome?

Piriformis muscle is located deep in the buttock and helps to rotate the leg outwards. It extends from the side of sacrum and tailbone to the upper part of thigh bone. One of the main nerves of the leg (sciatic nerve) runs in close relation to this muscle. Problems of the piriformis muscle such as spasms or swelling, can cause irritation of the sciatic nerve leading to sciatica like symptoms. This condition is addressed as piriformis syndrome (PS). Other names for this condition include extra-spinal sciatica, deep gluteal syndrome or wallet neuritis.

What are the symptoms of piriformis syndrome?

Most patients present with buttock and leg pain which is worse on sitting and with hip movements. Pain is described as a dull ache, shooting or burning sensation associated with buttock tenderness. Most patients sit with the affected side tilted upwards. Some patients complain of a swelling, sausage shaped lump sensation in the buttock. Pain commonly radiates towards hip or down the back of the thigh, leg. Walking upstairs or on inclines can increase pain, with relief on lying down. Sometimes when pain is severe it may cause individuals to limp while walking. In females there may be pain during sexual intercourse (dyspareunia).

What causes piriformis syndrome?

PS is six times more common in women and middle ages. Individuals sitting for prolonged periods (long-distance bikers, office workers) and occupations such as truck & taxi drivers, tennis players are at a higher risk. Variations in the anatomy of piriformis muscle, sciatic nerve or its path can predispose to the irritation of the nerve. In majority of individuals the nerve travels below the muscle, it may however travel through or over the muscle or may be split into two. Other causes of piriformis syndrome include

· Trauma or Injury to the muscle such as after a fall onto the buttock, surgery or lumbar and sacroiliac joint pathologies.

· Overuse and microtrauma such as during intense downhill or long-distance running/walking. This can cause muscle spasm and shortening.

· Direct compression as during sitting on hard surfaces may cause repetitive trauma

· Compression due to direct pressure from a tumour invasion, or abnormal dilatation of a nearby blood vessel (inferior gluteal artery aneurysm)

· Post-radiotherapy fatty atrophy of the piriformis muscle

· Altered leg, back or pelvis biomechanics

How is piriformis syndrome diagnosed? What are the treatment options for piriformis syndrome? Ultrasound Guided Injections

The commonest cause of sciatica is the irritation of the nerves in or near the spine. PS represents an extra spinal cause where the site of nerve irritation lies outside the spine although the symptoms are similar. Correct diagnosis helps to offer targeted treatment and increases the probability of a successful outcome. Another nearby muscle (obturator internus) can cause similar symptoms and this needs to be differentiated from the PS.

Diagnosis begins with a comprehensive history and physical examination. An MRI is useful for detailed evaluation of the lumbar spine & pelvis and ruling out other conditions with similar presentation. X-rays can be used for the evaluation of neighbouring bony structures such as the hip and sacroiliac joints. Electromyography (EMG) may help in differentiating PS from pain originating from the spine.

A local injection into the piriformis muscle is often used to confirm the diagnosis. This is discussed in the treatments section.

Treatment involves a combination of the following;

· Short term rest and activity modification

· Lifestyle modification

· Physical therapy including stretching exercises of the piriformis, hamstring muscle and strengthening of the abductor and abductor muscles

· Medications including anti-inflammatories, muscle relaxants, neuropathic medications (ones used for nerve pain).

If these measures fail to resolve symptoms, then the next step is injections.

Steroid injections are the most commonly used injection option. As stated previously injections can not only provide relief, but also help in confirming the diagnosis. Using ultrasound helps to improve accuracy and reduce chances of complications. X-rays guidance is an alternative, although ultrasound is preferred as it can be performed in outpatient settings and offers other advantages such as visualisation the piriformis muscle, blood vessels and the sciatic nerve. Local anaesthetic and steroid mixture is used for the injection. Local anaesthetics help to relax the muscle and steroids aid in reducing inflammation thus prolonging the effect of the injection.

Botox injections work by paralysing and relaxing the piriformis muscle, thereby taking the pressure off the sciatic nerve. The effect of these injections can last for a few months proving an opportunity to address the root cause and engage in physical therapy.

Surgery may be considered for severe cases not responding to other measures. It involves either cutting the piriformis tendon from its hip attachment or cutting through the piriformis muscle to take pressure off the sciatic nerve.

Return to sports and activities varies between individuals and depend on the time taken in reduction of the symptoms. Too early a return has the potential to cause worsening of injury and reoccurrence of the symptoms.

Back Pain, Botox injections, buttock pain, piriformis injection, Piriformis muscle, piriformis syndrome, Sciatica, sports injuries

[eameseames]

Been back at running for a month now doing couch to 5k, and I’m really proud of myself! I figured what better time to do it, really, than when I’m getting massaged at least twice a week at school anyway, right? And I managed to push through nasty February weather and the terrifying roads and poorly maintained sidewalks of my neighborhood and I’m DOING IT and I’m HAVENT QUIT. I want this to make me a better equestrian, a better massage therapist, less of a sweaty bitch and less dependent on medication, and I think it will. Massage school has been a very weird journey for me, but I’m so grateful- I don’t think my body has ever felt like a home to me, but I see a way to make it into one, you know? A place that’s comfortable and I like and doesn’t hurt. That’s worth some effort.

[cvsette]

my Tense Butt Muscles Problem is back and its killing meeeeee

[salamanders-please]

Please do not give up hope! There are treatments! There are pelvic floor PTs and urogynecologists who specialize in this kind of thing.

If the psychical therapy isn't sufficiently addressing it, there are yet more options like botox. Please talk to your doctor. You deserve to have sex that is not painful and you can.

We all know what erectile dysfunction is but literally no one is ever taught what vaginismus is and it can cause people to feel extremely lost, broken, and cause people to take their own lives. Raise. Awareness.

[myxomycota]

Cribraria piriformis with guttation

by Minsu Shim, South Korea.

[trckstergods]

I hate getting older all my favorite sitting positions make my toes go numb

[curiosity-killed]

I rlly feel like I need someone to jam my shoulder back into place and to walk the entire length of my spine