Help I'm a big wuss

[PikeKing]

I have a lot of trigger points in my glutes and piriformis, more so on the left.

I try to work them with a medball and a foam roller but its just too painful and I cant do it!

How do I find the strength to do what I need to do!?

[UConnJulie]

I've been there!! I had pretty significant lazy glutes ... as they've become more easily recruited, the triggers are much less ...

My advice is just do it ... if you can only tolerate 5 seconds to start, then that's what you do ... and gradually increase it ...

Do you have M2? I have found that a lot of the hip "warm ups" work great at increasing blood flow to the area, so when I foam roll (and roll on a tennis ball) it is not nearly so painful as it once was ... also the hip stretch they advocate (the yoga position the pigeon) should help ...

[PikeKing]

I'm familiar with all the dynamic warm up stuff, I've present on dynamic warm ups, I'm pretty sure I know that stretch to, think its what I call a 90-90 stretch, sort of looks like cartoon running?

[Lisa~]

PikeKing, If you have a trigger point that's too painful to roll, try getting the foam roller as close to it as you can within a tolerable pain limit. Rest on that spot and work with your breath to relax. Hopefully the muscle will begin to relax, allowing you to move the foam roller slightly closer to the trigger point.

Rolling back and forth over a tender trigger point is not always effective. If it causes you to tense up from the pain, then you are not accomplishing your goal of mobilizing that tissue. Work with the foam roller first, since it's softer than the med ball. If you get to the point where the foam roller is not effective, then start working with the med ball.

[Lisa~]

Originally Posted by PikeKing

I'm familiar with all the dynamic warm up stuff, I've present on dynamic warm ups, I'm pretty sure I know that stretch to, think its what I call a 90-90 stretch, sort of looks like cartoon running?

A piriformis stretch and the 90/90 stretch are similar, but not exactly the same. Here's the piriformis stretch:

[Lost Dog]

Originally Posted by Lisa~

A piriformis stretch and the 90/90 stretch are similar, but not exactly the same. Here's the piriformis stretch:

Way creepy.

[Lisa~]

Originally Posted by Lost Dog

Way creepy.

HAHAHAHAHAHA

Yeah, I know. But it's a very clear picture of how to do that stretch.