Zumba and butt muscle. Piriformis syndrome

GittinFitter

Hello, all,
I'm a guy who has been very active, but not for a few years.
One week, I ran hard for a couple miles and did Zumba!
Zumba is fun!

I forgot I was old and out of shape.
The problem is my butt's killing me.

I looked up piriform muscle and sciatic nerve,
http://www.rice.edu/~jenky/sports/piri.html

Any else dealt with this?
GittinFitter

Scrute11

It's actually just as likely to be from the running - it's not an uncommon running injury.

I deal with this (ongoing). I find that stretching (google piriformis stretches) and a foam roller are most helpful. You can find foam rollers at any running store and in the fitness section of some department stores. Makes sure you get a round one, and not the half-circle ones since for the piriformis, it's easier if the thing can roll around. Again, a google of 'foam roller' and piriformis will get you the proper technique.

WARNING - using a foam roller is painful - sometimes incredibly so. But it is really effective at releasing the muscle tension, and much cheaper in the long run than frequent appointments for massage. It also takes a little getting used to in terms of coordination