I, like many runners, have weak glutes. This manifests in calves, knees, hamstrings, and in my case…hips. I fall victim to piriformis syndrome as a result of my hip weaknesses. The over compensation by my piriformis to correct the imbalance leaves it inflamed. The nature of this bitsy little muscular blob is such that the sciatic nerve passes through it, so if it gets puffy it squeezes that lovely nerve and then all hell breaks loose.
I call it “getting a butt knot” which is not at all technical, but that’s the best way for me to describe the discomfort. I am lucky that it isn’t mimicking sciatica and causing even more pain issues:
The whole point of me telling you about my ever-cramping butt is to let you know about the new nightly routine I’m adding to the mix. It includes stretching AND strengthening exercises and doesn’t take a lot of time.
Read about them here.
They go over foam rolling exercises, too, but I already use the Myssage balls instead. I find them more portable, pretty, and proven than foam rolling. The balls are designed to get in between tissue so you can really find the sweet spot. It’s the same myofascial release but more concentrated and, in my opinion, more effective. Just go slow and increase pressure when you find the right area.
Myssage is a technique developed by Juniper Bowers as way to soften the connective tissues in our bodies. It is a lifesaver for me (and my S.O.). Anyone who has repetitive stress…heck, anybody who is aging can appreciate using Myssage as a way to keep those tissues engaged, flexible, and happy. I’ve linked to the Myssage site, but here it is again.
I use “the balls” every night. I cannot express how strongly I suggest using this method as part of your active recovery routine. They used to live in my recovery bag – with my ultrasound machine and TENS unit. Now I use them so often that I just leave them out. Check out the videos and read more about the method, then get yourself some balls!