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Nagging Quad/Hip Flexor/Piriformis tightness

abarriere
abarriere Posts: 135 Member
edited November 2024 in Fitness and Exercise
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!

Replies

  • reginakarl
    reginakarl Posts: 68 Member
    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
    keithwp99 Posts: 83 Member
    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
    AnnPT77 Posts: 35,591 Member
    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
    abarriere Posts: 135 Member

    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
    abarriere Posts: 135 Member
    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
    abarriere Posts: 135 Member
    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
    solovino1 Posts: 29 Member
    Your friend is right.
This discussion has been closed.

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