The piriformis muscle is related to piriformis syndrome and the resultant sciatica-like symptoms. A tight iliotibial (IT) band can cause outside knee pain. IT band syndrome is especially noticeable when running downhill.

There are many reasons why IT band syndrome develops. It may be due to training errors, biomechanical issues, and/or tightness of the muscles of the hip and IT band. In actually, it is difficult to stretch the IT band because it is an extremely tight fibrous structure. It is much like a large ligament. Stretching affects the muscles that attach to it. In order to appropriately lengthen the IT band, soft tissue mobilization (a type of therapeutic massage) and foam roller exercises may be required. A physical therapist evaluation and treatment are typically indicated to resolve this issue if it persists.

The normal for this stretch is being able to pull your knee across midline 30 degrees. This is difficult to measure; therefore, use your shoulder opposite of the knee being pulled as a guideline. In other words, if you can pull your right knee across the midline of your body to a point that is in line with you left shoulder, you are near normal flexibility.

Practical Benefits:
This sciatica treatment lengthens the piriformis and helps to prevent the sciatic nerve from being constricted. Furthermore, it stretches the muscles that attach to the IT band. This reduces the tension placed upon the IT band and prevents the soft tissue friction near the location where the IT band inserts into the knee.

Areas of Caution:
Individuals who have undergone hip replacement surgery should consult a medical professional before engaging in this stretch.

Duration : 0:1:39

Read the rest of this entry

Technorati Tags: cyclists, flexibility, injury, pain, performance, runners, speed, strengthening, stretching, triathletes

The sciatic nerve is a bundle of nerves that is made up of lumbar nerves, and it goes between muscles that control the function of the hip. Discover how sciatic nerve pain can be treated through muscle stretching and rehabilitation with helpful information in this free video on sciatic nerve pain.

Duration : 0:1:24

Read the rest of this entry

Technorati Tags: advice, back, injury, rehab, rehabilitation

THIS HURTS!
What hurts…: left side of my back which i presume is my sciatica nerve, if i sit too much then the pain goes down my left thigh and sometimes down into my left shin or area below my knee.

How you hurt it…: don’t really know other than maybe lifting cans at work and it was easing until i did some gardening and then it got worse.

When you hurt it…: probably four or five months ago.

Your pain level (1 is low, 10 is high pain): varies between 2 and 8.

Your age and overall health…: 62 and overweight.

Any other information you feel is relevant…: eases when on my feet and walking around.

YOUR INJURY COULD BE…
Inflamed Sciatic Nerve.

REHAB YOUR INJURY BY…
Controlling Inflammation Around Nerve by Icing: Lay side-lined with the painful side up. Place a pillow between your knees for comfort. Place ice pack on painful region for 15 minutes, 2 to 3 times per day with at least one hour in-between.

One Knee-To-Chest: Bring one knee to your check and hold for 15 seconds. Switch to other knee until you have completed this 3 times on each leg. These exercises should not bring about pain, stop if they do.

Both Knees-To-Chest: Bring both knees to your chest together holding them there for 15 seconds. Repeat this exercise 3 times.

Nerve Glide: While on your back, bend your knees. Lift one knee up, while holding the back with your hands or band and pump your knee into and out of the pain. Repeat this exercise 10 times on both knees.

Can’t find any recent video’s that are directly related to what is hurting you?

For only $35, tell us what’s hurting you today and get your own rehab advice video by tomorrow!

Just go to http://injuryrehabadvice.com/what_hurts.php

Duration : 0:6:12

Read the rest of this entry

Technorati Tags: advice, back, injury, rehab, rehabilitation

THIS HURTS!

What hurts…: My right buttocks.
How you hurt it…: A gradual onset of right buttock pain, it may be related to sciatica. It bothers me when I stand for an extended period of time.
When you hurt it…: I am not exactly sure… when I stand still I experience pressure in my low back, which usually extends to pain in my right buttock region after a period of time.
Your pain level (1 is low, 10 is high pain): when it hurts it can go up to about an 8. The pain sips like an eletrical shock to my upper thigh at times.
Your age and overall health…: Heatlhy, 52 years old female. I go to curves 3 times a week and walk 2 times a week.

YOUR INJURY COULD BE…

Piriformis Syndrome.

REHAB YOUR INJURY BY…

Icing: 15 minutes for 2 to 3 times per day, with at least one hour in-between.
Both Knees to Chest: Lay on your back and pull both your knees towards your chest. Hold this for 15 seconds. Repeat this 2 to 3 times. Your low back should melt into the table or bed you are on.
One Knee to Chest: While on your back, pull your right knee to your chest. Hold this for 15 seconds. Repeat on the opposite leg. Perform this 2 to 3 times on each side.
Cross Knee to Chest: While on your back, cross your right leg over your left leg and draw your left knee towards your chest. Repeat this on the other side. Hold this for 15 seconds on each leg, 2 to 3 times on each side.
Massage: Lay on your side and massage the area of pain. Massage gently, into the area, making sure there is no pain. Over time, you will be able to massage deeper with no pain.

Duration : 0:6:13

Read the rest of this entry

Technorati Tags: advice, butt, injury, pain, piriformis, pull, rehab, strain, syndrome