Glute Gear - Pain - Help
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- ft_critical
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Glute Gear - Pain - Help
Postby ft_critical » Sat Apr 28, 2012 8:38 pm
Aggh. Pain that feels like a mild hernia in the upper groin but I suspect it is referred pain from the point of my hip bone in my back. So basically my upper glutes.
When I push on the upper butt the pain in the upper groin disappears. Groin doesn’t hurt when I sneeze, so I figure it is referred pain. I have been working on power recently, trying to drive a bigger gear, harder. Have been fitted to my bike by Steve Hogg.
I have never needed to stretch before, but recently I have woken virtually incapacitated in the lower back after riding. After a few minutes standing it is all fine. I have very good flexibility. I think I am needing to stretch the hip flexors, but would love to hear from people who have had a similar experiences. The pain is both sides, but much worse on the right. On the bike it is not debilitating, but I know it is not going in the right direction at the moment.
It is always when you start pushing the bounds that these things come out. I have worked for four months to get to here and am stressing my body intentionally, big gear hill drives, sprint work and TT’s.
- toolonglegs
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Re: Glute Gear - Pain - Help
Postby toolonglegs » Sat Apr 28, 2012 8:54 pm
Also try glutes / piroformis stretches to see how tight that area is.
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Re: Glute Gear - Pain - Help
Postby PawPaw » Sat Apr 28, 2012 9:22 pm
This pain may be the initial cause of spasm in the psoas; and you may have gone on to strain the spasmed psoas during cycling.
Anyway, a sports physician, physio, or good chiro/osteopath should be able to clarify.
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Re: Glute Gear - Pain - Help
Postby toolonglegs » Sat Apr 28, 2012 9:36 pm
Sucks .
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Re: Glute Gear - Pain - Help
Postby ft_critical » Sat Apr 28, 2012 9:47 pm
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Re: Glute Gear - Pain - Help
Postby toolonglegs » Sat Apr 28, 2012 10:28 pm
But I will say that you shouldn't be stretching anything at the moment if it is injured, just massage and rest and then onto light stretching once things are on the mend.
Psoas is a total pain to stretch out and nearly impossible to self massage.
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Re: Glute Gear - Pain - Help
Postby ft_critical » Sat Apr 28, 2012 10:48 pm
I will give the hot bath a go. I have a big race in one week. I am riding it no matter what. I can assess any damage after that. Then I have until Sep to get it sorted. But I need to be able to develop more power.toolonglegs wrote:Try the hot bath test... super hot bath, good soak & if pain is reduced a lot then it is more likely muscular ... personally designed test, works for me... on the principle that muscles relax and lengthen with the heat and take pressure off the back...no scientific backing .
But I will say that you shouldn't be stretching anything at the moment if it is injured, just massage and rest and then onto light stretching once things are on the mend.
Psoas is a total pain to stretch out and nearly impossible to self massage.
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Re: Glute Gear - Pain - Help
Postby vander » Sun Apr 29, 2012 1:17 pm
Except for the fact that a lot of people have damaged or bulging discs and dont even know. Its a pretty common thing to have dont just think disc damage = something terrible often is not the case.toolonglegs wrote:Yeah basically if you damage one, you will compromise the whole area as everything works to protect the back.
Sucks .
On that note even with a good proper history and physical exam its unlikely to get a specific diagnosis for this and it is impossible over the internet to see what is really causing the problem. As Paw Paw said go see someone about it. I would also try and get on top of it early.
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Re: Glute Gear - Pain - Help
Postby embee8 » Sun Apr 29, 2012 1:54 pm
Giant CRX4
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Re: Glute Gear - Pain - Help
Postby Sweeper59 » Sun Apr 29, 2012 2:09 pm
Nobody looks back on their life....and remembers the nights they got plenty of sleep !!
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Glute Gear - Pain - Help
Postby toolonglegs » Sun Apr 29, 2012 3:33 pm
I saw 3 GP's, 2 rheumatologists, 1 hernia/groin specialist, 1 artery specialist, 2 osteos, 1 chiro, 1 spinal specialist, 1 sport physio... And none of them had a freakin clue... Ok one rheumatologist said it might be muscular before injecting my disc... And the physio was pretty close until he got me to a strength test between legs which put me in bed for a week.
I totally self diagnosed in the end by looking at pictures of muscles on line... And thinking back to what caused the worst pain when. It all boiled down to pushing big gears in the tt position and straining a muscle.
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Re: Glute Gear - Pain - Help
Postby ft_critical » Sun Apr 29, 2012 7:20 pm
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Re: Glute Gear - Pain - Help
Postby toolonglegs » Mon Apr 30, 2012 6:37 am
1-Simple one is lie on back out straight...bring one knee up to chest but at slight angle crossing over the body till you feel a stretch deep in the butt... love that one!.
2-They call it a Piriformis stretch... but I find it is more a hammie stretch.
3-This type of stretch... but I find it very tough and just sort of do it next to a low stool with the back knee on the ground and stretch out the groin gently.
4-Straight hammie stretch...standing with one leg up not too high on chair etc and lean forward ... feel the stretch down the back of your leg.
But just search Hip Flexor stretches and see what works for you...main thing is don't force them, just light stretches when warm to open up these areas... go hard and you will injure something. Hope you can sort it before next weeks race.
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Re: Glute Gear - Pain - Help
Postby ft_critical » Mon Apr 30, 2012 1:05 pm
Thanks TLL, I will start them gently. I feel a bit better, switched to just intervals on the trainer. The pain is kind of both sides now, so at least my bike fit is probably correct!toolonglegs wrote:Here's my main one's mate...
I don't do any stretching as I said. I think the issue is that I probably over did one session. but it wasn't till a little later that the symptoms started to materialise. I will do much lighter strength sessions until I can build up in future.
Bath helped too!
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Re: Glute Gear - Pain - Help
Postby vander » Mon Apr 30, 2012 10:26 pm
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Re: Glute Gear - Pain - Help
Postby ft_critical » Tue May 01, 2012 8:50 am
I have stiffened up again after the stretching, so it looks like it will be a month or more to get some flexibility back. I do note that sprint intervals (pedals smashes, standing starts, seated climbs [big gear], 3 phase climbs etc.) are recommended in conjunction with yoga/pilates. I see why now.
Worse it could be a sign I am getting older...
The great thing is, only four exercises. My limited time and concentration can cope with that and some of them I can do at work. Nice one guys thanks.
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