Nagging Quad/Hip Flexor/Piriformis tightness

abarriere

Hey all, I started lifting about 6 weeks ago and all has been well, up until last week where i have noticed muscle tightness that has manifested in a nagging pain in the butt (literally, my left piriformis). I have been rolling out my quads, it bands, hip flexors and glutes for a week, and i am not feeling much relief yet.

My super fit coworker told me i shouldn't do anything with legs for another week to give it time to heal. Not even walk on the treadmill. And when it feels better she said i should back on off the amount of weight and very slowly increase, while paying more attention to form than I guess i was before.

What do you y'all think i should do? It's not excruciating, more of a nagging feeling all the time. I personally think this is starting from my quads, as they are super tight. Maybe rest them this week and go get a sports massage and see if that helps? And religiously rolling and stretching all week?

Thanks!

reginakarl

This is my favorite IT band stretch video. https://youtu.be/x30rjVT-TLo

I am having the same issue and I stopped running for 2 weeks. I did some cycling in the interim and stretched every day. You may want to meet with a trainer to get a plan in place when the pain stops or mostly stops.

keithwp99

I've had a great deal of success with using a lacrosse ball to get to painful, localized spots on my butt and psoas. Placing the ball on the area can be painful at first but will eventually get a release.
Your areas of issue will have different ways to address for stretching and strengthening. Hopefully, your are doing some dynamic warm ups and static cool downs?

AnnPT77

Someone trained in therapeutic massage should be able to assess you & suggest some targeted stretches and such you can do, too.

But if it's severe, or doesn't resolve fairly quickly, I'd consider doctor and physical therapy referral

abarriere

reginakarl wrote: »

This is my favorite IT band stretch video. https://youtu.be/x30rjVT-TLo

I am having the same issue and I stopped running for 2 weeks. I did some cycling in the interim and stretched every day. You may want to meet with a trainer to get a plan in place when the pain stops or mostly stops.

Doing that stretch as we speak! Thanks so much! I was trying to do this on my own this time to save money. Worked with a trainer for 5 months twice a week 3 years ago. I did body weight and dumbbell circuits for 10 weeks prior to starting a weight lifting routine. I have never done progressive overload weight lifting before so it's a new set of aches and pains!

abarriere

keithwp99 wrote: »

I've had a great deal of success with using a lacrosse ball to get to painful, localized spots on my butt and psoas. Placing the ball on the area can be painful at first but will eventually get a release.
Your areas of issue will have different ways to address for stretching and strengthening. Hopefully, your are doing some dynamic warm ups and static cool downs?

Thanks! I will try reasonably anything at this point! I do have a lacrosse ball and will lay on it next! My warm ups have only been warm up sets of the exercise and I was neglecting the foam roller, so maybe that's it

abarriere

AnnPT77 wrote: »

Someone trained in therapeutic massage should be able to assess you & suggest some targeted stretches and such you can do, too.

But if it's severe, or doesn't resolve fairly quickly, I'd consider doctor and physical therapy referral

I was able to do back and biceps today and then walked a mile and a half after and felt pretty good! Not my usual jog but at least I got something done!

solovino1

Your friend is right.