L Hip/Pelvis, Piriformis
2023-03-03 – 2023-05-05
Grade: 3
Extremely tight piriformis pulling on SI joint causing nerve pain. Particularly bad on stairs but discomfort sitting, moving and lying in certain positions.
Definitely unable to run, stopped until pain free walking/drills/exercises.
Likely caused by slight overuse and too much sitting right before/after training (continue to do exercises/drills before now).
In beginning ibuprofen, alternating ice/heat. Light stretching, ball in glute and foam rolling hamstrings. Kept some movement, swimming ok.
1hr per day of glute exercises and slowly introduced elliptical/bike after just over a 1 week. Drills and 1 slow run after 4 weeks, 2 runs at 5 weeks, 3 runs at 6 weeks with a bit of speed reintroduced, 4 runs and first back to back days at 7 weeks, 5km race at 8 weeks with return to proper orienteering race at 9 weeks and after this worked back towards normal more training while keeping up exercises after no issues in races.
Felt very uncoordinated on return to run but maintained a decent base fitness with XT. Saw both Rory for massage and Chiropractor for needles/manipulation.