MY BUTT HURTS. LACK OF INTERNAL ROTATION.
When clients present with symptoms that present a sciatic nerve compression, one word comes to my mind - INTERNAL ROTATION. Ok, two words and one more as well - PIRIFORMIS 🔥 Let us have a look how the lack of internal rotation and a piriformis compression can have a detrimental effect on the movement and health of your hip and pelvic movements.
➡ LACK OF INTERNAL ROTATION - Yes, it is very common for humans to lack this movement, because we simply do not have any use for it nowadays. Think about it - we either stand up, or sit down, but predominantly we exist in a sagittal plane. Which means that we either move forwards of backwards. We neglect rotation as an ability of our bodies - spinal rotation, shoulder rotation, hip rotation, etc... What happens when we do not use an ability that our bodies have? WE LOSE IT 😱 It is the same with internal rotation. The good ones however, is that like anything else, this can be improved, for the better function of your hip. WHY SHOULD YOU IMPROVE IT? Yes, this is an interesting question, because essentially people look for help once they have already been injured and a dysfunction is actually causing pain. But what if you are not in pain and you discover you lack internal rotation? If it is not broken do not fix it? HELL NO 😡
➡ THE WORST THING YOU CAN DO IS WAIT 🤔 But Brad, how can I know what range my body and joints should be moving in? Simple my child - open an anatomy book, or ask me. The same way people ask me about pain and injuries, I want people to ask me about how to make their bodies better, prior to receiving the pain and injury - THAT IS MY GOAL WITH EVERY CLIENT - EDUCATION 👨🏽🏫 I am not a teacher only in the classroom - I am one in my therapy room, on instagram, facebook, etc... - my main goal is education and helping people achieve the necessary knowledge in order to remain pain and injury free...
➡ RELEASING THE GOD DAMN PIRIFORMIS 😳 When I discover a lack of internal rotation in a client, one of the first places I go to is the piriformis. A muscle that is not big in size, but can cause gigantic problems... continues in comments
omni_body, such as pain travelling from the gluteus down the leg into the toes even. Burning pain when you sit down, even back pain when you walk. Sharp pain when you move in a certain position, and other symptoms, which for most people and even some professionals for some reason means SCIATICA 😖 Do not jump to conclusions people, take a chill pill - assess that pelvis, assess the hip joint, do some neural compression testing and make sure that poor sciatic nerve is not being bullied between the piriformis and the inferior / superior gemelis and internal / external obturator muscles. .
➡ BONUS FEATURE 🔝 - Once you have finished helping out the poor sciatic nerve, have a look at the gluteus medius for nice trigger points and help the guy out, do not let him/her (do not want to be sexist) be in pain. Once you release the gluteus medius, the pelvis will be able to function better and the compression to the sciatic nerve will be relieved for longer.
FIXING THE PAIN IN THE BUTT PART 2 🤫
❓After my post on internal rotation yesterday, I got a few questions on how to do some self treatment, in order to release the muscles responsible for causing pain. This is one of the easiest way to treat your piriformis muscle and also mobilising the sciatic nerve + an added stretch to relieve tension off the muscle.
➡ FINDING THE PIRIFORMIS 👀 I initially start by locating the piriformis muscle by finding the lateral portion of the head of my femur and tracing a line all the way to the sacrum. Once I trace that, I will pick a point in the centre between the two bony landmarks and I would have located the muscle. In the video I am using the head of a rope, as I could not find my trigger point ball, but you can also be creative with what you use. Place the object in place of your thumb and sit on the floor.
➡ RELEASING THE PIRIFORMIS 😫 Now, you need to be initially careful with how much pressure you are putting on the muscle, especially if you already have pain. Take it easy and gradually increase the tension on the muscle. Once you are in a comfortable position, examine what you are feeling. You might get localised pain, or the sensation could be travelling down the leg, into the hamstrings, or all the way down into the feet. If you experience very sharp pain, come off and find a better position. You do not want to be pressing too much on an already agitated sciatic nerve. .
➡ MOVEMENT MAKES EVERYTHING BETTER 🤷🏽♂ Once you have released the initial tension, you can start to mobilise the tissue by creating movement. As I say in the video, the piriformis creates external rotation, so by rotating your leg out, you are shortening the muscles and allowing the object to sink deeper into the muscle. By rotating your leg in, you are stretching the piriformis. By repeating those movements you are creating a technique similar to (not the same as) Soft tissue release and soft tissue mobilisation. Of course those techniques are better done by a therapist, but still effective if done in self treatment.
➡ DO NOT FEAR PAIN 😫 Continues in comments.....
omni_body➡ DO NOT FEAR PAIN 😫 A lot of us are in constant fear of pain, when pain is nothing more than a warning created by the body, or a signal that shows us that there is something not working in the body. Once you locate the pain, stay with it and try and ease it by doing the above. Obviously, there are different types of pain and if something is making you uncomfortable, then back off and find another position.