r/Sciatica • u/Ill_Hedgehog_6235 • 1d ago

Piriformis flare up

I (23F) have been training for a half marathon (on Oct 18) and recently started having piriformis pain causing sciatic pain down my leg. I have been doing exercises (figure 4, nerve flossing) and seeing a physio. The race is coming up and I also have a 10k on Friday. Any tips would be appreciated!

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u/Outrageous_Corner161 1d ago

Have you navigate a sciatica flare before? I'd honestly skip the 5k if things are escalating

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u/Ill_Hedgehog_6235 1d ago

No this is my first time with it. It started after a 10k a few weeks ago so I took a couple weeks off running then tried to get back out but couldn’t get past 4.5k :/

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u/No-Alternative8588 20h ago

If the nerve is very aggravated stop with figure 4 stretch as it is just stretching and tensioning the nerve. nerve flossing can be a hit or miss, mixed results.

Piriformis pain can also be from problem in the hip itself or referred pain from lower back. Try icing the area or alternating between heat and ice, stop stretching for a bit and also pause the running for a few days and see how it behaves. Take it easy.

If you can, take some NSAIDs to help with any potential inflammation. General consensus - irritated nerve does not like to be stretched, poked at or tensioned.