I am soliciting advice for my hip/glute/piriformis pain. If anyone thinks they can offer advice, I’m all ears.
Here’s how it went down. . . . .
Three weeks prior to running the Twin Cities Marathon—right as I started to taper—my glute started to bother me. I had just completed a 105-mile week, which is the most I have ever ran in my entire life.
Prior to that, here’s what my mileage looked like:
July 30 – August 5: 80 miles
August 6 – 12: 90 miles
August 13 – 19: 62 miles
August 20 – 26: 95 miles
August 27 – September 2: 70 miles
September 3 – 9: 100 miles
September 10 – 16: 105 miles
(September 17, I started having the pain.)
September 17 – 23: 80 miles
September 24 – 30: 44 miles
October 1 – 6: 19 miles
October 7: Marathon
My glute has bothered me since September 17.
– The pain is always a dull ache in the meat of my glute—more towards the top and more towards the outer side of my hip.
– At its worst, the pain is a ‘3’ on a scale of 1 to 10—with 10 being excruciating pain. Most of the time it is a 1 or 2.
– I feel the pain when my foot hits the ground.
– The pain isn’t as bad when I run on the treadmill. I’m guessing due to the softer impact.
– At its worst, I’ve had the pain even when walking, but other than that, no form of cross-training or any other activity has aggravated it.
– Overall, the pain is getting less, but it is taking much longer than I anticipated.
I have known my glute (the right one) has been weak since this spring, so I started to do some strengthening exercises at the gym. I would do legs lifts (laying on my side, on the floor, and lifting my leg), squats, walking lunges, abductor machine, but either these were not that effective or I wasn’t doing them enough because my glute is still weak.
What the physical therapist has told me:
– I’ve been having this pain because my glute is weak.
– I guess it is more my piriformis than my glute muscle.
– He has me doing two exercises.
– I am supposed to think about tilting my hip/pelvic bones back slightly when running.
– I am supposed to shorten my stride so to lessen the impact.
– The physical therapist has been doing dry needling on me, which seems to be helping.
– I have good running form. (Yeah!)
I hope this is enough information, but if you need more information or clarification, just comment below and let me know!