A Tryst with Piriformis
Iliotibial Band Syndrome, Shin Splints, and Tight Calves were the only injury terms that I had personally experienced since I passively started training for endurance sports. Piriformis Syndrome happens to be the newest addition to my vocabulary.
It was always there nefariously camouflaging while I stretched for everything else, and never considered it worthy of my attention, it would just come and go(with marshmallow).
I resumed my training a while ago and it started nagging again, louder this time, pertinent and demanding enough to make me hop to the nearest physio.
This guy wanted to make quick bucks, and instead of telling me what it was, he treated the area with ultrasound waves and prescribed the same for the next couple of days. All I could think was bursitis or IT Band, it was none of them he said, and asked me to see first a neurologist and upon questioning the diagnosis, asked me to visit an orthopedic in the same hospital. He could never convince me.
I dialed an old friend and he added Piriformis Syndrome to my list of struggles.
These are the things I found best to work for me.
Healing this is a 3 step process.
Soothe, Stretch, and Strengthen.
- Soothe(Massage, 3S makes it sound cooler) — Foam Rolling and Ball Rolling.
- Stretch — first and second.
- Strengthen — first, and second.
Bonus: here is a yoga sequence for piriformis to keep your butts relaxed and strong.
Realization: the start for any sport should not be the sport itself, but ensuring strength and flexibility in the involved muscles. If you are to run, train first to prevent injury and ensure mileage, running will happen on its own. Since we all have to walk every day, I think we should take extra care of the weakest and most used viz. the calves and hip. This takes first priority from now on for me.
Disclaimer: I am not a medical expert, talk to a doctor. These are notes to self.