*PREVIOUS POST*
Judith Barrass
Feb 2, 2008 - 12:29PM
Quote Reply
leg/hip pain
The stretches really help my back and the only thing I get at the moment is stiffness in the lower back some mornings. However I do get an ache at the top of the outside of my left leg on the boney bit, which if bad goes down the leg or into the buttock. Sitting makes it worse. Stretching the buttock doesnt help in fact sometimes it starts it. Getting the buttock/leg cold atarts it too. Any ideas? thanksyou. Apart for that the program is good, very though out and easy to use.
______________________________________________________________________________________
Dave Hutchieson
Feb 2, 2008 - 4:37PM
Quote Reply
Re: leg/hip pain
Julie
Steve and company will probably be able to send you some stretches.
There are two muscle fascia [ the white stuff that you see on chicken breasts ] areas down the outside of your leg.
One is called the Tensor Fascia Lata [ at the top of the thigh ].
The other is called the Ilio-Tibial Band [ IT band, further down the thigh ].
Try to vist a qualified PT and ask him to assess these areas for you.
If he doesn't seem confident in assessing them, find someone else.
THESE TWO STRUCTURES ARE ONE OF THE MAIN REASONS THE PIRIFOMIS MUSCLE GETS TIGHT AND CAUSES SCIATICA. THEY ARE VERY IMPORTANT, AND NEARLY ALWAYS MISSED OUT BY THERAPISTS.
Most people never stretch them.
You can buy a foam roller to help. Be careful though, as these can be quite sensistive areas.
A year ago, my lower IT band was so hard that I thought I was touching bone when my therapist showed it to me. Now it's nice and supple, the way it should be.
Good Luck
Dave
______________________________________________________________________________________
David Adams
Feb 3, 2008 - 3:49AM
Quote Reply
Re: leg/hip pain
It sounds to me as if this is sciatica, would that be correct?
I heard recently that sometimes PEMF devices help people to recover from this ailment.
Have you researched this area?
David
______________________________________________________________________________________
Judith Barrass
Feb 3, 2008 - 8:07AM
Quote Reply
Re: leg/hip pain
thanks Dave and Dave for your replies. I am stretching IT band and TFL. I stretch alot on the whole, and the pain seems to come and go, with no real routine. Sometimes its worse if Ive worked out othertimes a workout eases it??!! And sometimes the stretching sets it off so perhaps I am overdoing the stretch? I will persevere.
______________________________________________________________________________________
Dave Hutchieson
Feb 3, 2008 - 4:11PM
Quote Reply
Re: leg/hip pain
Hi Judith
As a first step, I'd suggest just trying a foam roller first, and gently working on your muscle knots.
Try just doing that without any stretching of the IT band and TFL, and see how you do.
I have found in the past that some of the IT band stretches actually irritate the area.
Using the foam roller will be a little painful at first, but can give really good results.
Please have your IT band and TFL examined by a qualified PT/Massage Therapist.
The money spent will be well worth it.
It is very difficult assessing your own IT band/TFL.
Dave
______________________________________________________________________________________
Sylvia
Feb 4, 2008 - 9:29AM
Quote Reply
Re: leg/hip pain
Lately I have had pains going down the out sides of my legs from the hip area too.
I kind of thought it was sciatic or nerve related. Could this be muscle?
I would like to see the exercises too.
Sylvia
______________________________________________________________________________________
Paul
Feb 4, 2008 - 8:29PM
Quote Reply
Re: leg/hip pain
Could be trigger points in the gluteus minimus/medius
resulting in pseudo sciatica
______________________________________________________________________________________
dave hutchieson
Feb 4, 2008 - 10:36PM
Quote Reply
Re: leg/hip pain
Hi Judith
Over the last two years in dealing with my problems [ 12mm herniation, sciatica, dislocated sacro-iliac joint ]I have used a process of elimination to clear up my problems [ successfully ].
I'd strongly recommend that you get the TFL and IT band sorted out as much as possible.
Once they are out of the way [ either the pain goes away or not ] we can move on to the next area if necessary.
If you don't do this, you may end up "chasing rabbits" which means; it could be this, it could be that, it could be something else.
Even if the TFL and IT band are not the cause of your pain, by having them in proper order you will save yourself a lot of pain as you get older.
The IT band, TFL and the sacro-iliac joint are the least understood muscle/joint areas by most PT's and Massage Therapists.
Good Luck
Dave
______________________________________________________________________________________
Judith Barrass
Feb 5, 2008 - 10:02AM
Quote Reply
Re: leg/hip pain
Thanks again Dave, its as you say the stretches aggrevate the condition. Last night I did my It band with an infred massage machine I have, this morning it was fine, then at 10.30 I did an IT band stretch and yes the pain came back. So tonight I am back to the massager.
______________________________________________________________________________________
Dave Hutchieson
Feb 5, 2008 - 2:56PM
Quote Reply
Re: leg/hip pain
Hi Judith
There is a good chance that you have muscle knots present.
Stretching will not get rid of them [ if it does, then they are not true muscle knots ].
Stretching only stretches the tissues as far as the knots.
I'd strongly recommend that you call a bunch of PT's/Massage Therapists and ask them if they can assess muscle knots/trigger points in the IT band/TFL.
You need to get them removed before you can proceed.
The area of pain you described is slap bang in the TFL area. Again, there are very few therapists who truly know how to work that area.
This is one of the main reasons why people with sciatica do stretches, get rid of for a while, then it comes straight back again.
With the IT band, TFL and Glut Medius tight, the piriformis has to work overtime, then sciatica can be caused.
If I had ten thousand dollars in my hand right now, I'd bet that you have a whole bunch of them, especially in the overlap area of the TFL and IT band.
Try buying a foam roller [ 10 - 15 dollars ] and give it a try.
Dave
______________________________________________________________________________________
Judith Barrass
Feb 5, 2008 - 5:07PM
Quote Reply
Re: leg/hip pain
Thanks Dave I will give it a try.
______________________________________________________________________________________