Whisper Wednesday: Pains in the Butt: True Sciatica and Piriformis Syndrome

Recently, my homegirl, Bgirl Xtrav of Who's Your Daddy Crew, had been complaining of issues of sciatica. It has yet to be determined if sciatica was the true cause of all the symptoms she experienced however, the symptoms can commonly relate to those of piriformis syndrome. Piriformis syndrome is the result of a tight piriformis muscle which compresses on the sciatic nerve which can run through the piriformis muscle or underneath it. Also, being that Xtrav is a bgirl who practices and battles quite regularly, her gluteus minimus could also be a contributing factor to the referral pain being experienced. On the other hand, true sciatica is a set of symptoms resulting from compression on one or more vital nerve roots in the lumbar or sacral regions. It could be the result(s) of either a misalignment of the lumbar spine, spinal herniation or degeneration. Depending on the severity and duration of the pain a MRI, CT scan or spinal X-Ray may need to be administered to determine which nerve is being compressed. There are also a number of self "tests" that can be performed to help identify the problem.

For those that are experiencing referral pain and other symptoms similar to sciatica and piriformis syndrome (striking/electric pains, numbness, burning, tingling) in your buttock and sometimes all the way down to your foot, massage, ice and stretching will be your go to's unless your doctor suggests otherwise. And for some individuals, namely men, the problem can easily be attributed to sitting on your wallet that is left in your back pocket. It can also result from sitting for long periods of time without taking time to stretch out your legs and lower back.

Here are a few stretching exercises that are perfect to combine with the massage and icing. Please heed the warnings at the beginning of the video.



If these stretches don't adequately target the intended muscles, then massage therapy would be a great next option. The massage therapist may perform Trigger Point Therapy, Neuromuscular Therapy or another massage technique to decrease the trigger points causing the referral pain. Discomfort and/or increased referral pain may be experienced briefly until the trigger points are released.

Xtrav began doing the above stretches in combination with icing and taking a NSAID and says that her pain and symptoms have significantly improved. Luckily, she asked for help and began addressing the issue ASAP rather than letting the symptoms progress into a chronic issue which could have made her recovery time a lot longer.

Have any of you experienced the symptoms mentioned above as attributed to piriformis syndrome or sciatica? Did you have some form of manual therapy performed to alleviate your pain or discomfort? How was your experience? Please share! 

Whisper Wednesday: High Heels Gotcha Down?

So who doesn't love a sexy pair of pumps or stilettos?? We can't all be models, but wearing them does give the wearer an added star quality and sex appeal. They give the illusion of longer, leaner legs, a fuller butt and firm calves. Who wouldn't want that? However, here is the lowdown on high heels. For those of you that wear these sexy devils regularly you will eventually experience shortened calves, shorten tendons, bunions and pain.

Our bodies are very proficient at adapting and compensating for prolonged mechanical stress and movement patterns. Consequentially function, strength and range of motion may also decrease. Of course some women and men(can't forget about the fabulous drag queens!) live by the motto that "Beauty is Pain" but, for how much suffering?

I've massaged a countless number of female clients who complain of foot, leg and lower back pain and they are clueless as to why. When I ask what types of shoes they wear regularly, a majority of them confess to wearing heels more than 4 to 5 days a week. While the client is lying prone, I can feel the tension in their gastrocnemius as if it is in constant contraction. Their hamstrings are also, not surprisingly, tense with fibrous adhesions. While the client is lying supine, it is clearly obvious that the calf muscles are shortened, resulting in the foot pointing in plantar flexion (think ballet pointe). When I attempt to gently rotate the ankle, it is very stiff and has reduced range of motion as a consequence of a stiffened Achilles tendon. Not a good look ladies..and queens!

How many of you experience pain and/or discomfort when wearing flat shoes or walking barefoot? This is a result of the Achilles tendon not being able to stretch properly due to being shortened while in heels.

So..what can be done to reverse the effects of this adapted movement pattern and chronic muscle/tendon shortening and stiffness?? One word.... STRETCH. Stretching is pertinent for the muscle fibers, as well as, the fascia connective tissue. 

*Stretching should not be painful. If pain is present then reduce the tension or discontinue the stretch. 

Calf Foam Rolling:

Calf Stretch:





Achilles Tendon Stretch:




Arch Foot Pain:




I hope these videos help to save a few legs and feet.Wear your stilettos pain free, ladies and queens!

**This post is not meant to diagnose or treat injury or illness. Check with your doctor before starting any exercise or stretching routine.**