Advertise on Bikeforums.net



User Tag List

Results 1 to 7 of 7
  1. #1
    Velcro Bootlegger's Avatar
    Join Date
    Mar 2005
    Location
    Berlin Heights, Ohio
    My Bikes
    Ridley Damocles ISP / Specialized Epic 29er
    Posts
    66
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Piriformis Syndrome Update

    Happy New Year,

    Last November, I posted regarding my bout with piriformsis syndrome. It seemed as if I was stricken overnight and totally shut down from doing anything, including sitting down. I was prescribed 6 weeks of PT, including ultrasound, and was doing stretching exercises 6 times per day. After 4 full weeks (3X PT per week) I was no better, and actually felt worse. Feeling discouraged, I decided to put the bike on the rollers (against the advice of my PT) and did a 30 minute spin session. I stretched out right after getting off the bike and felt a bit better. I kept up this routine and at the end of my PT (two weeks later) was on my way to recovery.

    Fast forward to today.....

    I am totally recovered and more flexible than I have been in a long time. I stretch 2X per day and spend 30 minutes after every bike workout on focused stretching.

    My point in posting? Consider adding a series of stretching to your routine if you don't already. As we get older our muscles and tendons lose elasticity and tend to shorten. Flexibility is a key component in strength. I learned a tough lesson and lost 10+ weeks due to a pain in the butt (literally).

    Thanks for the many original posts. You got me on the right track to recovery.

  2. #2
    Banned. $ick3nin.vend3t's Avatar
    Join Date
    Nov 2009
    Posts
    981
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Stretching is so important but never gets the attention it deserves. A few pointers.

    Source: STRETCHING ANATOMY (Arnold G. nelson/Jouko kokkonen Illustrated by Jason m. McAlexander 2007.

    Stretching


    o Hold the stretching position for 25 to 30 seconds.
    o Rest for 25 to 30 seconds between each stretch.
    o Repeat each stretch five or six times.
    o Use an intensity level on the scale from 8 to 10, with heavy pain, two or three times per week.
    o Use an intensity level on the scale from 1 to 8, two or three times per week.
    o Duration is 50 to 60 minutes each session.
    o Stretch four or five times per week.
    o Try to include all the major muscle groups in any stretching program.
    o Do at least two different stretches for each joint movement.
    o Before any physical activity, use light stretches as part of the warm-up.
    o After an exercise routine, cool down with medium-intensity stretches.
    o If muscles are sore after exercising, use only light stretches two or three times with a 5- to 10-second hold for each stretch performed.
    o If muscle soreness persists for several days, continue using light stretches two or three times with a 5- to 10-second hold for each stretch performed.
    o The majority of the stretches should be static.

    Benefits of Stretching...

    The following are several chronic training benefits gained from using a regular stretching
    program:

    o Improved flexibility, stamina (muscular endurance), and muscular strength. The degree of benefit depends on how much stress is put on the muscle. Medium or heavy stretches are recommended. You can do this by building up to doing long stretches of high intensity (see the next section for a detailed explanation of light, medium, and heavy stretching).
    o Reduced muscle soreness, aches, and pains. Use only very light stretches if muscle soreness prevails.
    o Improved flexibility with the use of static or PNF stretches. Medium or heavy stretches are recommended.
    o Good muscular and joint mobility.
    o More efficient muscular movements and fluidity of motion. Greater ability to exert maximum force through a wider range of motion.
    o Prevention of some lower back problems.
    o Improved appearance and self-image.
    o Improved body alignment and posture.
    o Better warm-up and cool-down in an exercise session.

    Neck
    Shoulders, Back and Chest
    Arms, Wrists and Hands
    Lower trunk
    Hips
    Knees and Thighs
    Feet and Calves


    As in your case bootlegger, really make sure your stretching out them hip flexors.
    Last edited by $ick3nin.vend3t; 01-18-10 at 05:44 PM.

  3. #3
    Senior Member
    Join Date
    Apr 2007
    Posts
    582
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    Maybe stretching cold muscles didn't do you as much benefit, but once you incorporated 30 minutes of light activity to warm up the muscles, the stretching became easier. I don't advocate stretching muscles cold. The only time I say skip the aerobic exercise is when you first wake up, when your body temperature is higher. The blood may tend to pool in the organs and less so in the muscles. So stretching in the morning is an invigorating means to bring the blood back to the muscles. I've started stretching in the mornings, and that seems to help my piriformis issues as well as my pulled groin. Yup, I have both. When it rains, it pours! Uuuugh. :-/

    If you can't stretch when you first wake up, just give yourself a few minutes of aerobic activity to warm up the muscles. I always tell my clients that muscle is like taffy- when taffy is cold, it's brittle and has very little flexibility. Once you warm up taffy, though, it's stretchy and easy to flex and bend. Muscles are the same way.

    koffee
    i'm koffee brown, dammit!
    one of my new faves: http://streetknocknetwork.com

  4. #4
    Faster than yesterday
    Join Date
    Sep 2008
    Location
    Evanston, IL
    Posts
    1,503
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    o Duration is 50 to 60 minutes each session.
    o Stretch four or five times per week.
    This is a completely unrealistic expectation of anyone who isn't a professional athlete, or fanatical. Many people would be lucky to get 5 hrs of aerobic activity a week, let alone that much in stretching.

    When significant benefits from stretching can be had for 15 minutes a day, prescribing an hour of stretching, which will likely displace other activity, seems a little silly.

  5. #5
    Senior Member
    Join Date
    Aug 2009
    Location
    UK
    My Bikes
    Kona Cinder Cone 09
    Posts
    334
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Good news on your recovery, Bootlegger.

    A quick question on stretching.. was wondering about this the other day, 20-30 seconds is the recommended stretch, but supposing the athlete has very tight muscles.. would they benefit from a longer, lighter stretch?

    Say they held a position in which a muscle was extended, not stretched (but just a fraction short of becoming lightly stretched). They could sit in that position for 30 minutes and read a book or something. If done once a day, surely this would help lengthen the muscle?

    First thought about it when I saw a picture of tribal women with stretched lower lips. They didn't do 20-30 second stretching, their lips were enlarged slowly, effectively holding stretches for days or weeks every time a bigger lip disc was used.

  6. #6
    Faster than yesterday
    Join Date
    Sep 2008
    Location
    Evanston, IL
    Posts
    1,503
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by enfilade View Post
    Good news on your recovery, Bootlegger.

    A quick question on stretching.. was wondering about this the other day, 20-30 seconds is the recommended stretch, but supposing the athlete has very tight muscles.. would they benefit from a longer, lighter stretch?

    Say they held a position in which a muscle was extended, not stretched (but just a fraction short of becoming lightly stretched). They could sit in that position for 30 minutes and read a book or something. If done once a day, surely this would help lengthen the muscle?

    First thought about it when I saw a picture of tribal women with stretched lower lips. They didn't do 20-30 second stretching, their lips were enlarged slowly, effectively holding stretches for days or weeks every time a bigger lip disc was used.
    That is one idea. The muscles and tendons are viscoelastic, and exhibit creep. That is, they will slowly deform under stress. Mechanically, it makes sense, but the neurological factors are significant Part of what you're doing is shutting down inhibitory mechanisms in the Golgi tendon organs and muscle spindles, and this occurs after a certain amount of time. Holding the position longer doesn't accomplish this any more, and may have the opposite effect (just a thought). When using a foam roller, you can overdo it or do it wrong and end up tighter than you started.

    I haven't heard about any studies concerning light, long-held stretches. The reason you hear that a repeated 20-30 seconds is the recommended duration, it is because studies have shown that to be more effective than one stretch at a minute in length. Another consideration is that if you are holding certain position for long periods of time, it will stretch one set of muscles, but the opposing ones have no stimulus. This itself could create issues.

  7. #7
    Senior Member
    Join Date
    Aug 2009
    Location
    UK
    My Bikes
    Kona Cinder Cone 09
    Posts
    334
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I won't attempt this then, sounds like it could be damaging.
    Ta for the info.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •