Pain in the butt...
Seems very familiar... Could be sign of sciatica - "Caused by an irritation of the sciatic nerve, this pain can radiate down the back of the leg and all the way to the foot. It feels like burning, pins and needles or an electrical sensation. Consider cross-training, instead of running and when the pain diminishes, try a walk/run. Sitting can aggravate sciatica. Make sure your sitting posture is good (especially in the car) and use pillows if needed to adjust your back and buttocks into a more comfortable position. " (Runnerswold.com)
My own experience. Despite of being a very disciplined runner (rest days, stretches, etc.) I feel this pain from time to time. My healing method two excellent stretches.
First one: (do it as often as you can get up from your chair)
Put your hands on your hips and cross one foot over the other. Tighten your quads, then inhale and stretch your torso up. On an exhalation, bend forward at the hips (not the waist), coming down as far as you can. Rest your hands on the floor or on a support for balance if needed. Once down, "pull" your feet toward each other without actually moving them, to engage the iliotibial band. When you come up, keep your back straight. Repeat with your legs crossed the other way. Lastly, uncross your legs and repeat the forward bend with your feet placed hip-width apart, quads taut. Again, pull feet toward each other without moving them.
Second one: (you can do it in your bed, or during watching tv, etc.)
Lie on your back. Bend your RIGHT knee up to your chest, clasp it, and pull gently toward your LEFT shoulder. Hold it for 30-40 sec. Then bend your LEFT knee, clasp it, and gently pull toward your RIGHT shoulder. Hold it for 30-40 sec.
These are excellent glut/hamstring stretches - they can help to heal even if it is not sciactica.
When the butt pain hit us, we usually give ourselves one day rest from running, but doing these stretches repeatedly. After 48 hours we could always run again.
Last edited by Galadriell : Thu, Dec-18-03 at 20:45.
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