Piriformis injury anyone? Help!

jacksarcia1
jacksarcia1 Posts: 25 Member
edited December 24 in Health and Weight Loss

Just started doing squats, leg lifts, and jiu jitsu all within the last month.

While working a drill in JJ class where we sit flat on the floor and then pop up to a kneeling position without using our hands, I felt some pain across my left piriformis.

I thought I was just a bit sore....
About a week or so later I began incorporating squats into my workouts for the first time.

Now I am in moderate to severe pain with sciatic symptoms ( pain down one leg, shin,and ankle)

Based on internet research ( I know...) and suggestions from this community the diagnosis seems to be an injured piriformis.

Has anyone ever dealt with this? If so what helped what didnt, and how long did yours take to heal?

I cannot fall asleep due to pain. When I do, I wake up from it and seem to be in worse condition then when I got into bed.
I am a dog walker so I'm either walking or driving to my next appt ALL DAY. I spend about 3 hours walking and 4 hours driving 5 days a week.

Any suggestions or info in appreciated. Thank you!!

Replies

  • PKM0515
    PKM0515 Posts: 3,089 Member
    edited January 2020
    Honestly, I would see a doctor. (I've had sciatica in the distant past.) In the past, I've made matters worse by stretching and attempting various online recommendations. The pain/symptoms you're describing in this and your other thread warrant a trip to the doctor, imo.

    Hope you're feeling better soon!
  • ginnytez
    ginnytez Posts: 1,411 Member
    I have had (and occasionally still do) have piriformis issues. I utilize some stretches which are very helpful. I would see if doctor would make a physical therapy referral so you can learn proper stretching.
  • Theoldguy1
    Theoldguy1 Posts: 2,498 Member
    Yep, see the doctor. If the issue is inflammation around the piriformis avoid sitting as much as possible. When you sit you are putting pressure on the inflamed area.
  • jacksarcia1
    jacksarcia1 Posts: 25 Member
    ginnytez wrote: »
    I have had (and occasionally still do) have piriformis issues. I utilize some stretches which are very helpful. I would see if doctor would make a physical therapy referral so you can learn proper stretching.

    Thank you
  • jacksarcia1
    jacksarcia1 Posts: 25 Member
    SaraKim17 wrote: »
    Honestly, I would see a doctor. (I've had sciatica in the distant past.) In the past, I've made matters worse by stretching and attempting various online recommendations. The pain/symptoms you're describing in this and your other thread warrant a trip to the doctor, imo.

    Hope you're feeling better soon!

    Thank you, I am going to make an appt today. The internet is a dangerous place. I see info like "bed rest and exercise are best" or " it will heal on it's own in 2 days to 6 months" 🙎‍♂️
  • PKM0515
    PKM0515 Posts: 3,089 Member
    Let us know how you're doing! :)
  • kshama2001
    kshama2001 Posts: 28,052 Member
    I had pain down my hip that just wasn't going away, went to my doctor, who referred me to a physical therapist, who gave me exercises to do. I also saw a massage therapist who worked my piriformis, in a way that was not something I could do myself.

    Glad you are going to see a doctor!
  • liftingbro
    liftingbro Posts: 2,029 Member
    edited January 2020
    That can be caused by a number of things:

    -imbalance between low back and ab strength. Week abs lead to back strain and low back strain can inflame the Piriformis muscle.

    -Back injury, if you have bad disc it can cause sciatica.

    -Over-use relative to fitness level. If you start squatting with weight you're not used to yet without a good stretch you can cause inflammation of the muscle.


    Ways to fix it:

    --Try sitting on a tennis ball and rolling it around the affected muscle. It may hurt but can make a big difference.
    --Make sure you are strengthening the abs and low back at the same time, and imbalance can cause sciatica.
    -- If you also have low back pain, take alternating Hot/Cold shower. Target the low back with as hot of water as you can tolerate without burning, then switch to as cold as water as you can. Do this for 10-15 minutes. Get a bag of crushed ice, lay on the floor and place it under your lower back without a towel or shirt between you and the icepack. Do that for about 20 minutes. Alleviating low back pain can improve sciatica.

    Wouldn't be a bad idea to see a Dr. to make sure nothing structural is wrong. Also using anti-inflammatories might help.
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