Piriformis, top of IT band

[RobertT]

Bill: Many thanks for your suggestion regarding my slight hamstring pull. The lunge stretches seem to be very effective.

I thought I'd run another couple of slight problems I've been having past you in the hopes that you could offer a more dynamic stretch routine that I might be able to apply:

Since I started martial arts, maybe 18 months ago, I have experienced slight to moderate pain in both my piriformis area and what I am interpreting as the top connecting point of my IT band. The problem is primarily on the right side, although the left is also occasionally tight and bothersome. The right can get bad enough to effect my gait when running distance.

I've been using static stretching and a foam roller, both of which are fairly effective. However, the problems aren't disappearing, but are merely becoming easier to live with.

Having said all that, do you have suggestions for other-than-static stretches I might try? Or any other suggestions, for that matter?

Thank you for your time.

Robert

[I. Kay]

http://www.dcdoctor.com/pages/rightp...ck_st_tfl.html

If you don't mind, I'll toss my 2 cents in. Sounds like that "top of the ITB" soreness may be your TFL (tensor fascia latae). The stretch in the link is a static stretch for it, but there is another version that is dynamic. I just couldn't find a pic/descirption of it. Basically, it's the same concept of cross-legs like in the picture. However, it's done like a cross-lunge, bending deep, almost like stepping back and across into a semi-Indian-style- position.

Good God I don't know if that made any sense. It also gets your ITB. Perhaps Bill can explain better.

[RobertT]

Thank you RockHard. That stretch (in a static manner) is one that I've performed for many years as part of my regular routine. However, stepping into it as part of a lunge I've never tried, although I will later today.

You said, "...almost like stepping back...". So is it a backward movement that you're suggesting?

[I. Kay]

Ok. Say you want to stretch the right leg. Plant your right foot, knee slightly bent. Hands out in front for balance.

Now, with your left foot, step to the right, behind your right leg. (The longer the step the greater the pull, but be careful.) Your left knee will be relatively close to your right calf. Both knees will be signficantly bent.

Then, slowly sink down until your left knee is close to the ground. Your right leg should bend, but your foot should not move. You should feel the pull all up the right side. Then return to the standing position and do the other leg.

Hope this helps!

[I. Kay]

One other thing: when I had piriformis trouble a year ago, I found that no stretch or med-ball roll could really fix it, just alleviate some of the tightness. I saw my massage guy and he got an elbow in there and fixed it all lickedy-split. Just tossing that out there!

[RobertT]

An interesting move. I've added it to my repertoire of stretches because it does seem to emphasis the areas I'm trying to hit. After the success I'm feeling from following Bill's advice on the hammy, I'm inclined to believe that any moving stretch will outperform the same non-moving one. And I should know better; in the past when I've gone to the sports doc he's usually suggested some type of dynamic move to address muscle issues.

The place I'm staying at out of town has a massage center. I'm thinking I may take the next step and get one today or tomorrow.

Thanks again RockHard.

[I. Kay]

Glad to hear it might be helpful! Good luck with the massage!