Training & Nutrition - Pain under left buttock

I ride between 8 and 10 hours a week. For one week now I've had an intermittent dull ache that seems centered in the middle of the gluteal fold, just below the left buttock. Thing is, this dull pain seems to be going down my leg, so I feel it a bit in my foot or even my shin.

One night the pain, which seems related, was slightly more intense in my left hip joint.

Does this all sound like I've got my saddle too high? I've been playing around with my fit lately, trying to get it comfy, and I've raised my saddle a bit.

Any suggestions greatly appreciated,
R

EDIT: Oh yeah, if I'm not riding my bike then I'm sitting at a computer for 10 hours a day, and sometimes I wonder if that doesn't exacerbate it.

EDIT AGAIN: Just got back in from a ride, and felt better. Last week I suddenly upped my intensity by staying in the big ring for most of my rides. I'm thinking that that contributed to the pain, in combination with my rearward position on my Fizik Arione, which caused the wing of the saddle to dig into my buttock. Today I consciously made an effort to position myself more in the middle of the saddle, and it seemed to make a difference. I'm thinking that the last few days of rest off the bike has helped whatever damage I did to myself to heal. That's my take, anyway.

sounds like you've probably tweaked your hamstrings a bit...mine do this early in the race season when i'm out of shape and i up my intensity. I'd suggest doing some stretches. Also Illiotibial Band Syndrome could cause this as well....last season i had ITBS in my left knee and in my right hip...

I certainly did make a conscious effort to ramp up my intensity in the last two weeks, and that has included staying in the big ring for the majority of my ride. My average speeds have all gone up, but I think I may have pushed myself too hard.

But I gotta say, I honestly don't even know what the hamstrings are. Off to Wikipedia I go!

hamstrings are pretty much the entire back of the upper leg except for the butt (gluteus)....they are hugely important in cycling and they definitely can be overworked....that being said most people have flexibility issues if they are having hamstring issues so stretching or yoga can help greatly.

Stretching, eh? Yoga, eh? Never done them. Got any links to share that might help out a beginner?

I'm 42 years old, and just got back into cycling two years ago. I now ride 10 hours a week. I guess I probably need to be more careful!

sciatica. it will get worse until you treat it, usually with extensive physical therapy. stretching, yoga and pilates are definitely steps in the right direction. see about your bike fit too.

stretching for cyclists
http://www.lmb.org/mfls/Docs/Stretching.pdf

yoga for cyclists
http://www.amazon.com/Yoga-For-Cyclists-DVD/dp/B000ESW77M

Thanks for those links, I really appreciate it.

I obviously should see a doctor, but the more I look into sciatica, the more it looks like I might have a mild form of that. And it looks like it may be due to how long I sit in front of a computer every day. I'm going to need to address that.

Thanks again!

stretching for cyclists
http://www.lmb.org/mfls/Docs/Stretching.pdf


holy comprehensive routine, batman.

Sounds like sciatic pain ... see your local chiropractor, and switch to a Brooks saddle.

yup....4 months after this was posted and I'm wiser. It seems like Sciatic Pain. I actually have been battling Piriformis Syndrome for the last 2 months...it sucks.

http://en.wikipedia.org/wiki/Piriformis_syndrome
(detail image here (http://upload.wikimedia.org/wikipedia/commons/9/9d/Gray832.png))

considering the location of the piriformis and the duration of my pain, this could be me too.
but i've for sure had pain in the ischial tuberosity, biceps femoris, and greater trochanter... like i said, pretty much all around the hip :( but getting a little better daily :)

i'm actually starting to think this is more of a function of my crank length (175mm) compared to my height (4'11") -- i hated 'spinning' as much on shorter cranks but the pain didn't happen until i swapped out for the standard cranks and rode more - though, i also changed to a WTB pro gel at the same time too. maybe a combination of both did me in.

hmm, trochantic bursitis sounds applicable in my case...
http://en.wikipedia.org/wiki/Trochanteric_bursitis


This bursa is situated adjacent to the femur, between the insertion of the gluteus medius (http://en.wikipedia.org/wiki/Gluteus_medius) and gluteus minimus (http://en.wikipedia.org/wiki/Gluteus_minimus) muscles into the greater trochanter of the femur (http://en.wikipedia.org/wiki/Femur) and the femoral shaft. It has the function, in common with other bursae, of working as a shock absorber and as a lubricant for the movement of the muscles adjacent to it.... Other causes of trochanteric bursitis include uneven leg length, iliotibial band syndrome (http://en.wikipedia.org/wiki/Iliotibial_band_syndrome), and weakness of the hip abductor muscles.

and on that note, i'm going to new thread with links to information about common bicycle-related sports injuries.

Sciatica pain can be difficult to treat. I've been fighting it for years. Initially most doctors will recommend stretching and some anti-inflammatories. This doesn't seem to work for a lot of people and then they'll recommend more stretching and probably some PT. Also, very important that you pay attention to how you sit at your desk and also in your car. Interestingly for me, riding didn't bother it at all but it hurt A LOT while driving, sitting at work and walking. After two years and several doctors (and lots of prayer) a physical therapist who specialized in lower back pain finally helped me with with lots of visits that included traction.

It also has a lot to do with what nerves are being pinched as the come out of your vertebra. Let me also mention that a surgeon insisted that he operate on me and told me there was no hope otherwise. Ultimately he may be right but I've been essentially pain free for three years now. But it sure did take a lot of effort to get there.

Good luck.

PS: What really brought it on with a vengeance was running...so I no longer even attempt that.

http://en.wikipedia.org/wiki/Piriformis_syndrome
(detail image here (http://upload.wikimedia.org/wikipedia/commons/9/9d/Gray832.png))

considering the location of the piriformis and the duration of my pain, this could be me too.
but i've for sure had pain in the ischial tuberosity, biceps femoris, and greater trochanter... like i said, pretty much all around the hip :( but getting a little better daily :)

i'm actually starting to think this is more of a function of my crank length (175mm) compared to my height (4'11") -- i hated 'spinning' as much on shorter cranks but the pain didn't happen until i swapped out for the standard cranks and rode more - though, i also changed to a WTB pro gel at the same time too. maybe a combination of both did me in.

a 175mm crank is rather large for you. I'm 6'and use a 175mm crank. Do you stretch regularly? What is your flexibility? How much riding are you doing? Have you recently increased the intensity or amount of riding?

when everything came to a head, i was definitely overdoing it and the long cranks totally didn't help... unfortunately i don't have a ton of options in single-piece cranks for a bmx frame... but i am going to use a 5 1/2" crank instead of 175mm "standard" cranks on my newer rebuild... ideally i'd prefer 155/160mm or 6"/6.25" but i don't see those lengths being offered Anywhere... i'm tempted to buy a 1/2" tap and shorten a pair of 175mm cranks and thread them myself.

my flexibility is pretty crap but it always has been; i've got mild osteogenesis imperfecta ("brittle bones") and with that comes some rheumatoid arthritis. i should have added a stretch/cooldown regimine to my daily routine when i started riding daily. since the pain started i have been doing basic hip stretches & exercises whenever i feel the pain coming back a little or feeling just generally 'tight'... the Most helpful i've found are straight leg raises & 'spread eagle'/'snow angel' laying flat on my back, and especially 30-60 second stretch of the hamstring by throwing the affected leg straight up a wall in a doorway; this is much easier and more effective than pulling at your foot with a towel/exercise band.

drinking water has become a priority for me as well, since i realized i was doing Lots of riding sans water bottle throughout september when it was still pretty damn hot out, and joints and muscles appreciate having water around to do their thing.

at the moment i'm riding occasionally as the pain is still slowly but steadily decreasing (few miles every other day just running errands and what not).

check out the stretching for cyclists link i put earlier in this thread. I'm cursing my life of non-stretching now that i'm having this Piriformis pain. My PT was surprised I could still walk because my muscles were so tight.

have you tried accupuncture, shiatsu, or other 'release' mechanisms? (cortisone injection also common for this, but i get the impression it's not exactly great; side effects outweigh temporary relief.)

Jumping in, I'd also suggest MAT (muscle activation technique) given by a personal trainer. Between MAT, stretching and perhaps some foam rolling for myofascial release, I think you will be ok.

koffee

Geez, this thread started in July - for real.....

If the OP is still out there... What's the difference in leg length. I'd bet you that the left is shorter. If your original innersoles are flat, take the right one out and get some decent ones. You can find many threads for suggestions.

Leave the left one in, and put the new ones in. See what happens. Your knees may get a bit irritated from the different track. But they'll get used to it.
If it helps your hips, it will be worthwhile.

Another question, take a look at some old sneakers or shoes. Are they worn more on one side than the other?

i'm not the original poster but my left leg is in fact the shorter one.

i have been getting a pretty significant amount of relief in both legs from some insoles i bought and shoved into my everyday sneakers:

http://www.cvs.com/CVSApp/images/fs/large/5042808325.jpg

have really good, stiff arch support, thicker gel/padding on the heel and otherwise comfy/spongy stuff everywhere else. recommended!

A herniated disc and degenerative disc syndrome have me dealing with numbness and a severe burning sensation in my left leg. Not a lot of fun

been riding a different bike (built around a mongoose frame) and it fits me a LOT more comfortably; the pain was starting to fade but this in addition to taking it easy has been a huge help... during xmas i had more pain but it was more 'specific' (smaller affected area, definitely the piriformis (http://en.wikipedia.org/wiki/Piriformis_muscle)) and a couple of days after that it seems to be going away altogether. "gets worse before it gets better."

Sounds like a rider left something in the left back pocket of a Fred type shorts. Hope it wasn't the cell phone.

nope it was totally due to bike fit especially crank length.

rode my now-former daily bike, diamondback bmx 20", which i'd refitted with even longer cranks for eventual auction/sale (175mm) on new years eve and some of the pain i experienced came back... not having the same problems on my newer bike which has a different setup entirely in terms of handlebars, saddle, cranks, etc.

I ride between 8 and 10 hours a week. For one week now I've had an intermittent dull ache that seems centered in the middle of the gluteal fold, just below the left buttock. Thing is, this dull pain seems to be going down my leg, so I feel it a bit in my foot or even my shin.

One night the pain, which seems related, was slightly more intense in my left hip joint.

Does this all sound like I've got my saddle too high? I've been playing around with my fit lately, trying to get it comfy, and I've raised my saddle a bit.

Any suggestions greatly appreciated,
R

EDIT: Oh yeah, if I'm not riding my bike then I'm sitting at a computer for 10 hours a day, and sometimes I wonder if that doesn't exacerbate it.

EDIT AGAIN: Just got back in from a ride, and felt better. Last week I suddenly upped my intensity by staying in the big ring for most of my rides. I'm thinking that that contributed to the pain, in combination with my rearward position on my Fizik Arione, which caused the wing of the saddle to dig into my buttock. Today I consciously made an effort to position myself more in the middle of the saddle, and it seemed to make a difference. I'm thinking that the last few days of rest off the bike has helped whatever damage I did to myself to heal. That's my take, anyway.

Sorry for the quote, but I wanted to reply to the original post.

I had the same problems you describe. For me it turned out to be a saddle that was too narrow. This was causing the left part of my butt at the fold to ride right on the edge of the saddle. It was basically bruising and inflaming the muscles in that area. With massage and the correct width saddle I am much better now. Occasionally on longer rides I will start to feel the injury again. It will probably take some time to heal completely.

I am all too familiar with sciatica.

I was off work for three months at this time last winter because of this and it was determined that I had a soft tissue injury in my hip that was causing severe sciatic pain and total numbness...although I am not a runner piraformis syndrome seems to be the most likely cause as trying to stretch this muscle (it's in your hip) results in total paralysis and searing pain.

I have suffered from a relapse and although it is not nearly as bad as it was it is still bad enough that I am taking time off work (it's an intense job) to get some rest.

I felt that I was running at 110% after a good summer of riding and work was going great but last week I had a near spill and think I pulled things in my hip when I threw my foot down.

The best thing that happened to me was receiving the new Brooks B17 Imperial which relieves a lot of perineal pressure and allowed me to get back to riding which is great therapy... I have not been using this on my work bike (I am a messenger) but will be moving it back over to my Phillip's Twenty folder as this is the perfect "rehab" bike and I'll need that saddle.

The low step over is great when you can't get a leg up and once I'm on the bike the Brook's provides more relief than one can imagine... since the bike is also a fixed gear I can also maintain a smooth pedal stroke even when my leg might not be working at 100%.

Sitting and walking are very painful right now and lying or standing are actually easier.

Sorry for the quote, but I wanted to reply to the original post.

I had the same problems you describe. For me it turned out to be a saddle that was too narrow. This was causing the left part of my butt at the fold to ride right on the edge of the saddle. It was basically bruising and inflaming the muscles in that area. With massage and the correct width saddle I am much better now. Occasionally on longer rides I will start to feel the injury again. It will probably take some time to heal completely.
I'm the original poster. I didn't realize this thread had been revived. Thanks for all of the responses. It turns out that I had my saddle height a lot higher up than any of the fit calculators recommend, so I'm quite certain that that was the prime reason for my discomfort. I subsequently lowered my saddle to a more conventional bottom-bracket-to-saddle length, and the pain went away.

However, I'd also switched from a Specialized Toupe to a Fizik Arione before the pain happened. The Arione is narrower than the Toupe (132 mm to 143 mm), so I think that contributed to it as well. If there's a silver lining to this, it's that I discovered that I had my saddle way too high for my own good, so the relatively minor injury I suffered because of it, leading to the correction of my saddle height, most likely prevented a worse problem down the road.

i was starting to convince myself that i'd be living with this pain as long as i want to continue riding my bike even small amounts every week (was down to 5 mi. or less when it got really bad) but this week i went out walking around with a friend to shoot video and noticed that i wasn't in much pain at all... finally seeing a light at the end of the piraformis/itb/ETC tunnel! i've never had muscle/joint pain last this long (since late september) but i'm glad it's not forever.