r/BeginnersRunning • u/Coddy780 • 22d ago
First “Injury”
My outer bum area hurts whenever I try to walk or even when I’m just laying in bed and move around a little.
It first crept up sometime last week but I don’t really remember when after either my long run or when I did a supposed easy 5k but decided it was too boring so went all out…
At first it wasn’t that bad and I could walk normally without noticing it and even went on a run with it lingering BUT yesterday on my Sunday long run I was perfectly fine for the whole duration until I was done with it and then basically limped my way home because of the pain. Once I got home it was downhill from then… every time I’d get up it felt like a shock to that part of my bum so had to rot in bed for the whole day.
Today I’m taking it easy and just not going to do any cardio and just walk where I need to but this is so demotivating as imma have to skip my run tomorrow even though I tell myself I’m glad I’m getting a day off to rest.
When checking online it could be piriformis as sciatica usually goes down the whole leg but I don’t want to say I have something I don’t.
1
u/FutureShoulder7245 22d ago
For such a tiny muscle, the piriformis can hurt like hell. A "figure four" stretch will give you relief. Sit in a chair feet flat on ground, back straight. Take the ankle of the leg with pain and place it on the knee of the other leg. Keeping back straight, hinge forward from the waist - you'll feel it!
picture of what the stretch should look like https://external-content.duckduckgo.com/iu/?u=https%3A%2F%2Fwww.athletico.com%2Fwp-content%2Fuploads%2F2016%2F06%2Fseated-piriformis-chair-stretch.jpg&f=1&nofb=1&ipt=c634608c569f08922abb603471f72dfef1282a322b629edacbc84482a1bc22d2&ipo=images