Glute Gear - Pain - Help

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Glute Gear - Pain - Help

Postby ft_critical » Sat Apr 28, 2012 8:38 pm

Dear not-Doctors,

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.
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by BNA » Sat Apr 28, 2012 8:54 pm

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Re: Glute Gear - Pain - Help

Postby toolonglegs » Sat Apr 28, 2012 8:54 pm

Psoas Muscle?...I got checked for hernia as well but it was this big long bugger all along.
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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

Incapacitating pain in the lower back or pelvic region I reckon will more often originate from lumbar disc herniation or bulges.
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

Yeah basically if you damage one, you will compromise the whole area as everything works to protect the back.
Sucks :| .
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Re: Glute Gear - Pain - Help

Postby ft_critical » Sat Apr 28, 2012 9:47 pm

Thanks, I will try stretching that area and see how I go. I hope it is not a disc issue though....
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Re: Glute Gear - Pain - Help

Postby toolonglegs » Sat Apr 28, 2012 10:28 pm

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 :P .
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

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 :P .
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.


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.
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Re: Glute Gear - Pain - Help

Postby vander » Sun Apr 29, 2012 1:17 pm

toolonglegs wrote:Yeah basically if you damage one, you will compromise the whole area as everything works to protect the back.
Sucks :| .


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.

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

Yeah, I think you're right about it being referred pain. And it all comes from the lower back. Get yourself to a physio or similar asap.
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Re: Glute Gear - Pain - Help

Postby Sweeper59 » Sun Apr 29, 2012 2:09 pm

I had a similar problem about 12 months ago. Like you, I went through a period where I focussed on strength and pushing big gears. I woke up one morning with severe pain around my lower back, but I also felt it around my hips, butt, hamstrings and groin. When I saw my doctor, I couldn't pinpoint the pain source, and he couldn't find a solution. Eventually, I saw a cycling mate who is a physio, and he solved the problem fairly quickly. Apparently, the extra work was building up the large muscles in my butt and upper legs, and this was compressing my lower spine area. A 60 minute stretching session with the physio gave me almost instant relief - and I've been doing a lot more stretching since then.
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Glute Gear - Pain - Help

Postby toolonglegs » Sun Apr 29, 2012 3:33 pm

You can see someone professional and research on the web.
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

Makes sense, off to the physio. But, any chance you can let me in on those stretches you are doing?
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Re: Glute Gear - Pain - Help

Postby toolonglegs » Mon Apr 30, 2012 6:37 am

Here's my main one's mate...
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.
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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.
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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

toolonglegs wrote:Here's my main one's mate...


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!

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

With TLLs number 3 stretch for more balance have the back knee on the ground and try and touch that hip to the floor while leaning back with the upper body (push with your hands behind the hips). Try it with both the back leg out straight (hip flexors esp Psoas) and bent up towards your but (Rectus femoris).
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Re: Glute Gear - Pain - Help

Postby ft_critical » Tue May 01, 2012 8:50 am

Thanks Vander, will do. I tried these last night. OMGosh. How did I get so stiff and inflexible. The bigest surprise was indeed No3. I remember when we changed to this stretch at Rugby, from sitting on the ground and touching your toes. I could never get it to do anything for me. I always resorted to the putting my hands under my insteps and stretching down. I always was really flexible, from swimming I thought, but that has all disappeared.

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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