Fisher’s Ghost did not help me speed

A week after the Auckland Marathon, is the traditional Fisher’s Ghost fun run.  The Woodstock has been actively participating as a team in this event every year.

I know this is a difficult course of hilly route, I still like it and I joined the female team.  This is not a PB course for me.

We were picked up by John at 6:30 since this 2009 the race starts at 8:30 and its a mission going to Campbelltown at the TAFE campus where the fun run is held.  We reached the venue after an hour a lot of time to get our bibs, stretch, visit the loo and warm up.

It is one of the perfect running weather.  A little bit of a mist and cloudy.

We were met by Brendan, Dot, Paul, Emmanuel, Bridgette and Emma at the start.  I positioned myself at the end bit.  As I know I wouldn’t be quicker as last year because I am feeling sore and tired still from last Sunday’s race.  I knew this after a recovery run I did Thursday before Fisher’s ghostt Fun run.

So the gun was fired, It was a slow drag of walk to get past of the start line, dawdling with the walkers and joggers.  Running on the dirt on the curb, trying to overtake walkers.  I knew it was a uphill start and a course that will never get better x 2!

I was fine not until the 2nd water stop I did which agrevated a stitch in my right that it was painful it was taking over a normal breathing to painful breathing, I had to decide continue or walk.  i walked massaging the pain away and getting my breathing  to normal.  I walked twice or thrice where I am trying ot to loose sight of Terry.

1st Turn around

At the 2nd Lap, Brendan was waiting at the hill and came along with me and Terry to push me! The two guys were really nice to have waited and patiently encouraged me to run the hills.  Specially to Brendan who paced me and Terry, who was Injured and suppose to just do a 5KM ended up doing a 10KM distance anyway!  Also to Bob Fickle who picked me up in 2nd walk I did and pushed me.

Woodstock run together, Stays together. Tez, Me and Brendan

Emergency on Bike

5 meters to the finish

The stitch did not go away, my left glutes are so painful, my itbs starting to act up, my hip muscles are really tired.  it was a bad bad day of racing!  I was holding on and trying to just jog and hoping to finish the race.  Seeing the 9KM marker, I was happy.  1 more kilometer I tild myelf and it is over.  Its is beyond 50 minutes I know but I don’t care.  Everything hurts.

While I was running i was conteplating of maybe going back training in the base distance at 5KM.  Recover from my injuries and get better.  Hoping for a good start for next year.  We left after catching up with the Woodies.  It was a tiring race, a run where Fisher’s ghost did not make me run quicker.

The event is very well organized from Marshalls directing  partisipants to the new registration and start Venue, Early bird entry shirts, goodie bags, enough water stations, enough pylons and traffic free!

Event: Fisher’s Ghost Fun Run 2009
Location: TAFE, Campbeltown Campus, NSW
Distance: 10 KM
Time: 53:58

Results
Complete Results

Photos are borrowed from Campbelltown Joggers

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Auckland Marathon 2009: The Marathon that was not meant to be

I was thinking since last year I wanted to visit New Zealand that year but It just did not materialize to some reason. And I thought maybe this year 2009 I can wing it if I plan early. I wanted to go beacuse it is just near Australia and i have relatives their and cousins staying there. Until a good opportunity came when fares to NZ came half the price so I thought maybe I should go. I looked at the running calendar and thought maybe I can run the Auckland Marathon at the same time and schedule my flights at that time. Checked my work schedule and I did not have any concrete assignment on the week of the Marathon weekend. Yet when I went to the Auckland Marathon’s website entries for Marathon and Half Marathon is already closed. But then in Coolrunning website, I saw Lee Baker, a runner mate saying entries are still open for international runners. So I emailed the event organizer if I can register for the Marathon on November 2, 2009 as an International runner. Immediately I was replied by them saying It is still open but fast closing. This is less than 5 months before November. I registered and I applied for a Visa. An which I was required to already book my tickets, which I did and went back on my Visa application. Came back 2 days after to receive multiple entries to New Zealand for a year. Which I am glad. It has been a month after the 2nd marathon I have done, and I thought November is just enough for me to recover and train for the next Marathon. I was excited. In June, two consecutive weekends after each other in Dolls Point and Hunter Valley Half Marathon I got ITBS. I was still having high hopes of recovering before November. I slowed down my training and picked up again starting on the week of City to Surf. I wasn’t quite recovered, ButI was still running races but just for fun. My original injury of ITBS in my right leg was recovered totally yet my left leg came next. It was frustrating. a months and a Half very frustratingly I know I will not be able to catch up on training in a month and a half for a marathon. I did have to pull out, and decided to downgrade to half marathon. It was already too late to back out I paid my tickets and registration so I might as well just go. Terry who was keen in doing his first half marathon said he will run and come with me to NZ. I know I would be able to run a half marathon. I emailed the organizer again telling them I got injured and I would like to request to downgrade to half marathon. Rules was clearly stated Marathon Runners can not downgrade to half marathon but Half Marathon registrants can upgrade to full marathon. Yet they were so accomodating and excused me sinec I was an international runner, not even have to tell them I already booked my flights, that they would arrange my registration to half marathon. From that time on, revolting but I had to move on and train for a half marathon distance. It was not easy as the ITBS was still there, work schedule was getting out of hand that the week I was suppose to do my long runs I wasn’t able to due to working day and nights. It was frustrating and I was wisihing I would be able to get a finish time of 1:50.

Event expo

Arrived in Auckland on the 30th of October and Picked our bibs on the 1st. Instead of getting finisher medals we get adidas, who is the major sponsor of the event, shirts. It is a little bit big for me but it was ok. Had a little lookaround of the city that day and went back to the hotel for an early rest.

Woke up at 400 as we need to walk to the Ferry terminals that will take us to the start in Devonport which is 15 minutes ferry ride from the city. Also an unexpected thing happened but which usually does whenever I have big race, the red flag came up! bugger and it was cold and I was having cramps which is not really great.

Got in Devornport at 530. We start at 6:45. While i was on queue to the dunnies, I saw a runner with a Philippine flag sticker stuck on his shirt and I said Hi. His name is Leo Vidallon I did not get his last name and he was running the alf marathon.

At Devonport, Auckland city in the backdrop

It is my first time to visit New Zealand, we read that weather before heading to the country and prepared for long sleeved shirts. It was a winter weather when we arrived there. I wanted still to wear my bra top and my shorts in the race. Yet I did have to wear my leggings and long sleeved shirt. Until 40 minutes before the start we decided to shed off our clothing. Toilet queues were long that we needed to find and be resourceful and take a leak somewhere!

We dropped our bags in the cages, which the NZ post does take the bags to the finish line, we proceeded to the start line and huddled amongst the people which is helpful and kept as warmer. And at 6:45 we were off. almost 3 minutes we were just standing there after the gunstart before the crowd really started to move and run.

We ran amongst the residential area of Devonport and the roads were partially closed. I had 4 GUs in my pocket and took a V shot before the race.

Wow the route was hilly. Undulating small hills after another. We were told by Michelle Warren, a fellow Woodstock, that the course is hilly when you reach the climb to the harbor bridge. It wasn’t. Even before the bridge, there were already hills!

I was running okey not until we reached the bridge where I had to walk and run twice and Terry decided to take off ahead of me. It caught up with the few runners who overtook me when I did my walks and just kept on running. At the turn around underthe bridge, I saw a runner with a YMCA singlet and I paced with him and he was being a good motivator to the runners, encouraging the walkers to run and finish the run. He went ahead by 18th Kilometer. I started encouarging walkers too and at the 19th kilometer I can feel my quads cramping. I wanted to walk and I thought it is embarassing to do so after having encouraging runners to run!

I kept on running carrying my legs, i mean dragging maybe. We saw the markers the day before wehn we picked the race pack and I know the finish was almost here but the route just kept on going! I was buggered and tired. I know i am already beyond 1:50.

Finally I can see the Finish line I tried to run quickly looking at the clock 1:55:30 … crossed the mat at 1:55:35. taking 3 minutes out, more or less I would have made it at 1:52 minutes.

I was very frustrated at my run being it slow. Then at the end of the day I am happy, It was faster than my first half marathon time and far faster than my worst half marathon in hunter valley.

Warming down at the Recovery area

I was glad I wasn’t running the marathon as it was hilly. I do not know if I would run the full Marathon here one day, who knows.

Event: Adidas Auckland Marathon 2009
Location: Auckland, New Zealand
Distance: 21.1 Km
Time: 1:52:17

Results

Interested bout the travel to NZ? read here

My ITB’s new toy

Yea it is still there.  It’s been 4 months now and my ITBS is still there.  Well at least it is not in the right leg anymore, the massage therapist transferred it to the left.

Its not as bad as it has been, but I know it is still there.  I am still going easy on my runs, no speed works, avoiding downhills (which i really can’t! coz my work place involves walking down a hill ) and other stretching and cross training.

I have been practicing and running with my forefoot instead of my heel.  And now I have read that a thing called Foam roller or physio roller a number of ITBS injured runners used cured their ITBS!  So I though I should have it a go.  The roller can also be used for other parts like back, hamstring, calves, thighs, and shoulders.

I have been using it for days now and it does hurt as warned just like when you go to have the massage therapy, its is just like more of doing it on your own and your foam roller.  I hope ITBS goes away soon.

Flyer picture is borrowed from the flyer that came with the roller AOK health

Woodstock Handicap 4 ‘09: 18 ticks more!

Friday night after going to the Noodle Night Market and watching the Couple’s retreat decided to go home early for Saturday’s Woodstock Handicap Run.

I planned to help Rick send flyers to walkers and joggers while waiting for the start but uknowingly I slept in and was late for the 7am.  I guess I would at least make it to the Handicpa run.  I arrived to see number of Woodies already waiting and Kerry distributing the flyer.  I missed sending my estimated time on that particular run and decided to just do 35 Minutes and take it easy.

Max Crossley and I start at the same time and we set off.  By just before 2.5 KM Max caught up and started speeding off ahead of me.  I just took it easy still, I could not see him anymore. And caught up with Rick and Mark M who estimated 37 mins.  Then Not until we reached Haberfield Rowers stretch, I saw Max again and caught up with Brigette and Emma, then a speedy Elle Marie caught up.  I never have seen so much Woodstock around the Leichardt Park to the Mental Hospital bit.  Then Max says i was going a bit quick slowed a little and I though it was going too slow and picked my pace, and still slowed a lil at the Bridge where I was caught by number of Woodstock thought I am 2-3 seconds quick but Oh well I finished 18 seconds slower.

Looking forards for overall winner on Woodstock Christmas Party.

Distance: 7Km
Time: 35:18

Results

Maroubra Fun Run 09: Spose to be a rainy day

I knew the Maroubra fun run is one hard course in running.  It is just 8KM but thinking bout it, the effort you would have exerted will be of the same in a 10KM flat.

I ran this last year and it was a hilly course.  Not bad as it has a good downhill at the end, which comes in two laps if you are doing the 8KM.

Checked the weather forecast and it says scattered showers so I am thinking this would be a better running weather than yesterday from the Handicap which is humid.  So we were picked up by John and reached the race venue 1 hour ahead.  A lot of the booths and jumping castles and trampolines were already set up.  The event was also in conjunction withe the Octoberfest by the Rotary Club of Maroubra.

There was a good German beer tent that serves sausage sanwiches and beer which is a good reward when you finish the race.  The day was very fine not until when the sun started to show up and it was a little bit warm and people were getting concerned about getting dehydrated.  It is a good thing the 4Km turn around point is where the water stop is and where the start line is so we got a few cups of water into us.

I estimated 41 minutes in my time as I feel just going easy on this run.  I do not want to blow the next run away knowing I am still injured.  As expected it is a hard run with lots of uphill, and its not a course PB.

As a tradition the bagpipe band marched us to around 5 meters or so to the timing mat and the whistle was blown and off we go.

I have been noticing lately that i get too puffed easily that i hear myself wheezing.  That it was too embarassing that in the 2nd lap I did have to walk to ease down my heart rate.  There is no point running hard if the body says it can’t and feel sorry at the end right?

I was running along with a older age category lady who i think is annoyed being beside me thinking i was going to beat her, i have no intention of  competing with anyone at that day.  Then another female runner of my age category was the same when i caught up to her, she tried to pulled away from me and run quicker. I did not mind.  After getting few waters into me after jogging to the last water stop, i decided to run as i know that it is already almost downhill and about 2 KM to finish.

Picked my pace up and caught up with the people who did not stop and overtook me when i did stop at the water stations.  It was just the female runner of older age than me and that female runner of same age category in blue singlet were the runners i wasn’t able to catch.  It did not matter really, it was a who-cares-day for me.  after the one big steep hill I was just hanging on to reach the finish, although another female came flying past all other runners aside from that I kept my rank in the last 500 M.  I was pleased.  Although I thought I was quicker than last year, I wasn’t.  I am pleased with the results anyway.  And well our team still made it to 3rd place, having me, John and Terry in the team.  Not bad at all.  It was warm running day that i was so wet from dozing my self literally with water.

After the run, Tezza and Martin decided to go for a dip in the beach while i was just queued up for food and drinks at the booths.  The organizers were lucky to only have the rain during the presentations and really bucketed down after John collected his bling for placing 3rd in his age category and we left.  I’d like to run this again next year.

Event: Rotary Club of Maroubra Fun Run
Location: South Maroubra. NSW
Distance: 8KM
Clock Time: 41.26

Results
Photos

Poll: What’s your race distance?

It doesn’t mean that if you have ran a Marathon makes your a better runner than others.  You know that there are some running (or walking) distances that you are best at.  Where you improve better, you are quicker, you rank better amongst all runners in the event, and if lucky you win a bling!

So what’s your forte on running/walking race distance?

A Dozen Woodstock in World Masters Games 2009

Write up will be updated of results every now and then if possible and availability
Athletics Results found here

Twelve from Woodstock Runners and Walkers will participate and compete at the World Master’s Games 2009 that will be held here in Sydney.  The World Master’s Games is held on October 10-18 that is participated by more than 28, 000 competitors around 95 countries competing in 28 sports events.

The 12 club members are:

Lorraine Spanton – 10k and Half Marathon
One of the Best 2009 performance: 1.43.55 21.1 KM Gold Coast Marathon 2009
Age category: 55-59

Rick Collins -  10k (11/10/2009:46:02) and Half Marathon (18/10/2009 1:48:10)
Latest best performance:  147:27, 21.1 KM Sydney Marathon 2009
Age Category: 60-69
More about Rick

Linda Barwick - 10k (11/10/2009: 52:26 6thW55)
Best latest performance:  Sydney Striders, Lane Cove 10 KM 51:58 5:12
Age category: 55-59
More about Linda

Dot Siepmann – 800m(3:37:38 3rd W65), 5000m (26:14 3rd W65), 8k cross country(44.29 (2nd W65)), 10k (53:01 update 11/10/2009-Silver) and Half Marathon (18/10/2009 2:04:16 2nd W65)
Best latest performance: 10 KM Australian Masters Championships 53:16
Age Category: 60-69
Watch out! She has finished a Marathon at 3:28:17!
Age category: 60-69
More about Dot

Deidre Stewart 10k and Half Marathon
Best latest performance: 21.1 KM Gold Coast Marathon 1:47:13
Age category: 45-54

Jeff Morunga – Half Marathon (18/10/2009 2:13:35)
Latest best performance: Fishers Ghost Fun run 10KM 52:08
Age category: 50-55
Trivia: 51 Marathons

Brian Ogilwy – 10k and Half Marathon
Latest best performance:  48:42 Sydney Striders 10Km series, Homebush
Age Category: 65-69

John Murray – swimming events
Latest best performance: Sydney Corporate Cup, 6Km 26:05
Age Category: 40-49

Kazuaki Takahashi – 10KM (11/10/2009: 37.52 (5th M55)) and Half Marathon (18/10/2009 1:23:51)
Latest Best performance: 14 Km City to Surf 52:57 (best 49:xx!!)
Age Category: 55-59

Kerry Bray – 5000m(26:11 2nd W65), 8k cross country, 10k (11/10/2009: 61.06 (8th W65)) and Half Marathon
Latest best performance: 2:09:21 Sydney Marathon 21.1 Km
Age Category: 65-69

Luana Ferrara 10k (11/10/2009: 59.36)
Latest performance: Great Nosh 15 Km 2:07:21

Susan Murray- 10K (43.45 (5th W45)), 8K Cross Country(34.56 (2nd W45)), Cycling Time Trial
Latest best performance: Bay run 7Km 31:17
Watch out! 14th Age category World Triathlon 2009 Gold coast

The games theme is “fit, fun and forever young”.

Kerry, on our latest Woodstock rundown wrote an article about the World masters 2009, click here for more.

I did try to search for fellow Filipino on the games amongst the 28, 000 list in the 170 pages of competitors, unfortunately I am not able to find one .  Thinking bout it its bit dear 220 plus accomodation and plane ride .

This event is worth watching.  The oldest competitor would be 101 Years old! and master athletes who competed in past olympics re-visting their games.  Note that the games showcase almost all Olympic games!

More information about the 2009 World Master’s games can be found here.

Good luck to the Woodstock and to all the competitors and hoping for good results!

Brighton Beachside Dash 2009

Received an SMS from John at 9 in the evenin of Saturday reminding us to set our clocks 1 hour ahead of time and he will see us tomorrow morning.  This Sunday is the start of daylight savings time, and it has been a rainy weekend, and just stayed at home eating and cooking.

Before going to bed, I turned off auto update of my time and set my alarm at 5:45.  However, aparently my mobile time automatically updated and the alarm went off at 4:45! so I woke up and turned my phone off.  Good thing the radio alarm clock was set on the right time and woke another hour later.  It is still rainy and cold.

5 minutes before John comes to pick us up, I heated my heat packs, as I forgot or I have been so sturbborn the past few days doing the hot compress on my hips so I quickly did that and my knees, minutes later phone went off and John is already downstairs waiting.  It is still cold and a bit dry.

We reached Brighton Le Sands for the Brighton Beachside Dash by St. George past 7.  And it started raining.  Bit difficult getting out of the car as it is cold and wet.  A weather you just want to go back under the sheets and sleep.

We still got our race bibs and stretched when the rain slowed a little until it stopped.  We were joined by Dot and Brendan.

Then it was announced that the start will be delayed by 10 minutes instead of 8am.  They had the St. George Dragons as pacers which went 5 minutes ahead of the runners.  Five minutes after, it was our turn.  I positioned myself in the middle of the pack as I am still going easy even I feel better for two weeks now.  Aside from that I know the course is flattish and easy, it also 90% concrete hard surface which will not be the best for me.

THis course was my 1st sub 50 last year in my 10KMs.  I am just happy g to clock at 50 minutes.  So runners went.  After  500 kms or less at a point where the wooden bridge theire was a sudden stop because of the bollard in the middle that runners had to stop and be careful.  Maybe 2 or 3 minutes loss.  Yet again it is better to slow down and be careful.

I was taking it easy and just taking constant pace.   I caught up with some runners though who probably just went to quick at the start.  At 5 kilometer my legs can feel the setback of running on the hard concrete.

I was just few meters behind Terry at the first half but I am not trying to run with him either.  By second lap he slowly getting quicker and gained almost hundered meters ahead of me.  At the 2nd lap I still feel good but puffed and tired and cant to stop at the water station at 7.5 kilometer.

Passing a few more runners along the way I feel good I am not feeling any niggles on my knees.  Around 8 kilometers it started sprinkling again which is good as it cooled me off.  I am estimating I will be finishing at 48-49 minutes.  I really did not try to go quicker  as I knew I might bust my knees and I know I am not going to win any place being a new 30 in the age group categort.  As I am back at the car park few meters where John is parked.  So i know its just a few hundred meters now to finish.

True enough, I saw the Start/finish chute and started picking my pace and tried sprinting to the finish.  I felt good and happy with my time, again a new PB for a 10KM.  After watching Brendan win 1st in the 5Kms (he did the 10 and 5 after!), and the kids 2 KM run we went home.  Oh, and got a St. George Dragon Plush toy extra from the kids race .

Event: Brighton Beachside Dash
Location: Brighton Le Sands, NSW
Distance: 10KM
Time: 47:57 – PB, 9th F30-39, 21/170 Females

Results
10 KM
5 Km
Full Results

Orange Blossom Festival: Westpac Hills Fun Run

I am half looking foward and excited to see another soft sand race in the running calendar, however after consultation I was suggested to run on even surface rather than soft sand and might make my take my ITB recovery longer.

So I emailed John if he is running the St. Mary’s which they did last year, but he said he will run the Hills Run instead.  Tthe Hills run is one of the events included in the Orange Blossom Festival.  You must be wondering if this is in celebration of the orange and red skies that happened in most region of NSW last Wednesday, but i don’t think its related.

We were just right on time waiting for John at the driveway for a change instaed of him waiting, we arrived and we headed to the hills.  I checked the weather forecast and it is cold 9-16 degrees so i decided to wear my Skins.  When we arrived the race area it was really really windy and cold.  I couldn’t decided should I take my jumper off, we are starting past nine so it would be a lil bit warmer.  The 4 KM and 2 KM run went ahead and next is the 8KM.  I braved the cold wind and decided to run in singlet.

2KM run of the kids, look at the cute lil boy in red at the left

I stayed at the back ofthe pack as I know I am not racing this run.  I paced myself slowly that my knees do not start hurting.  It was a two lap of a fire trail.  Its a mix of grass, firetrail foot paths, a stairs, and its not totally flat when you reach the 3.5Km distance which i decided walk.

Just few meters to the start I saw Terry stopping waving and limping.  He ran too quick and told him to keep a constant pace with me not know he pulled put and started walking and too photos instead.

I knew I will not be in the top 10 females (I know with the new age group I will not win in the next 10 years!) so i was easing the speed and enjoying the run through the woods.  I enjoyed the run and still finished on a modest time.

Event: Westpac Hills Fun Run
Distance: 8KM
Time: 41:52 5thF/Open

results
2 KM
4 KM
8 KM

It was Pain in the Bum, Before my ITBS

If the center of your buttocks is not unduly tender then try firm pressure on the area of your buttocks where you actually sit. Near the bottom of your buttocks just above the crease where it separates into your thigh you’ll find a bony prominence called the Ischial tuberosity. Firmly probe with your fingers all around that bony point. If it is painful, you may have bursitis.

Months ago on my training for my Marathon debut, around late February and early March felt a sharp pain in my bum just above my hamstring.  I ignored its just sore muscles.   I ran with it during the marathon scared it might act up but surprisingly it didn’t.  Then again after the Marathon it never went away.  So I researched about it, is there an injury on the butt area? who knows! its called Piriformis Syndrome!

It’s 8 months already and I still feel it on the same left leg.  Although not in the bum area anymore after some remmedial massage, its up the thigh area but still its a feeling of sharp pain.

What’s the Piriformis?
The Piriformis is a deep lateral rotator of the leg muscle, located deep under your gluteus maximus muscle, bum cheek. It runs sideways under your glute and very near your sciatic nerve, large nerve that runs down the leg.  The piriformis muscle assists in abducting the and laterally rotating the thigh.  It lies deep in the gluteal muscles and originates from he sacral spine and attaches to the greater trochanter of the femur.  The sciatic nerve usually passes underneath the piriformis muscle, but in approximately 10%  of the population, travels through the muscle.  It is thought that acute or chronic injury causes swelling of the muscle and irritates the sciatic nerve, resulting in sciatica.   The area may also be quite tender and sensitive to touch.

Warning before you reading further and do a self-diagnose, it is recommended you visit your physician, Physio or Chiro.

When is it an injury is called Piriformis Syndrome?
If that muscle gets really tight, it will cause that pain in the butt to creep down to a pain in the leg as well.    And then a “yes” to the following questions
- Tender in the center of your buttocks muscles?
- When you put firm pressure into the center of your buttocks does it radiate pain downward or out to the hip area?
- When you sit down and lift one thigh up. Reach down and grab your ankle and rotate your foot inwards towards the other leg (externally rotate hip), does this cause buttocks pain?
- Pain in and around the outer hip bone. The tightness of the muscle produces increased tension between the tendon and the bone which produces either direct discomfort and pain or an increased tension in the joint, producing a bursitis. A bursitis is an inflammation of the fluid filled sac in a joint caused by an elevation of stress and tension within that joint.
- Pain directly in the center of the buttocks. This pain can be elicited with direct compression over the belly of the buttocks area. A tight muscle is a sore muscle upon compression due to a reduced blood flow to that muscle.
- Sciatic neuralgia, or pain from the buttocks down the back of the leg and sometimes into different portions of the lower leg. The sciatic nerve runs right through the belly of the piriformis muscle and if the piriformis muscle contracts from being overused, the sciatic nerve now becomes strangled, producing pain, tingling, and numbness.If you sleep with your knee of that leg kicked out to the side (we call it the figure four position) then you need to tuck those legs in to keep them closer together to allow that muscle some space. The worst is the belly sleeping position with one leg out, so that the inside of the leg is contacting the bed.

Cause?
The Piriformis is a prime candidate for repetitive motion injury (RMI). RMI occurs when a muscle is asked to perform beyond its level of capability, not given enough time to recover, and asked to perform again. The typical response from a muscle in this situation is to tighten, which is a defensive response. This tightness, however, manifests itself in several ways to a runner.

It’s because the muscle gets shortened due to leg position (same on ITBS) you stay in a position for a long period of time, day-in and day-out, your body starts to hold the pattern. So, if you stand with your foot rotated out to the side.
- If the leg is externally rotated for an extended period of time (such as when driving) the piriformis muscle can shorten.
- Faulty foot mechanics.
- Faulty spinal mechanics.
- Gait disturbances.
- Poor posture or sitting habits.
- Disc bulge or herniation
- Disc degeneration
- Subluxation or misalignment of spinal bones
- Spasm of the Piriformis muscle in the buttocks
- Tumor of the lower spine

Relative of Piriformis Syndrome and its Differences
1. Ischial Tuberosity Pain. It is a condition in which the piriformis muscle irritates the sciatic nerve, causing pain in the buttocks and referring pain along the the path of the sciatic nerve.  The nerve pain, called “sciatica”, often goes down the back of the thigh and/or into the lower back.  The pains is deep in the buttocks.
If the center of your buttocks is not unduly tender then try firm pressure on the area of your buttocks where you actually sit. Near the bottom of your buttocks just above the crease where it separates into your thigh you’ll find a bony prominence called the Ischial tuberosity. Firmly probe with your fingers all around that bony point. If it is painful, you may have bursitis.

2. Gluteus muscle strain
- Pain when you clinch your bum cheeks
- Stretching on the bum muscles when you lift your knee towards your chest
- When you stand using a table for support or lie on your back, bend your knee at 90 degrees and slowly kick your leg backwards (donkey kick), does that hurt your buttocks?

If these are “yes” then a strain from Nordic trainer is possible.

Piriformis Syndrome’s Remedies:
Assuming a physical exam that points towards Piriformis syndrome or other “muscular” problem:

• Avoid speedwork; you should not run hills or on uneven terrain.
• Cut back your training volume, and then return to running pre-injury training volume and intensity gradually.
• Cut back your speed work and hill running
• Applying heat pack and interferential electrical stimulation (IFC) surrounding the painful area for 12-15 minutes
• Cut back your training volume, and then return to running pre-injury training volume and intensity gradually.
• Cut back your speed work and hill running
• Very gentle post-isometric stretching of the Glute and Piriformis muscles
• 630 nM cold laser at 4,9,33 and 60 settings at the buttocks and thigh during the above stretching
• Chiropractic manipulation as needed of the pelvis and sacrum
• Ice for 10 minutes

1. Piriformis Stretch 1.
If you are avoiding the doctor, you will need to work on stretching your piriformis muscle. One method of doing so is to lie on your back, bend the affected knee and hip (illustrated above). Grasp your knee with the right hand and push toward your left shoulder. Grasp your right ankle with your left hand and rotate the leg inward.

2. To stretch the hip adductor muscles, sit on the floor and put the soles of your feet together, holding your feet with your hands. Very gently pull yourself forward until you feel a stretch, not pain, in the groin muscles. Make sure to lean from the hips and lower back, not the upper back and neck. Hold this stretch for 20 to 30 seconds. Work on stretching all of the muscles of the hip, as they will have been affected by the alteration in gait.

3. Strengthening the hip abductors is very important. Lie on your side and lift the upper leg 25 to 30 inches, making sure that your pelvis remains perpendicular to the floor. Hold this position for 10 seconds. Perform 10 repetitions at the start and gradually increase the number over time. As you become stronger, you may wear an ankle weight while performing this exercise. You can work other major hip muscles in a similar manner, lying on your back for the flexors, on your abdomen for the extensors (upper hamstrings) and on your side with the upper (non-exercise) leg moved back for the adductors.

4. Pretzel Stretch.  Start off by lying on your back, bend your knees and cross your right leg over your left so that your right ankle rest on your left knee in a figure four position. Then bring your left leg towards your chest by bending at the hip. Reach through and grab your left thigh to help pull things toward your chest.)

5. Standing active stretch (lift injured leg, rotate leg inward, pointing toward other leg, and hold for 10 seconds, repeat).
6. Lying down active stretch (lying down face down, bend your knee at a right angle so that your lower leg is pointing straight up, now rotate your leg so that your foot moves outward, away from you, when you reach maximum stretch hold for 10 seconds, repeat).
7. Lie on back, flex injured hip and knee, grasp injured knee with uninjured-side hand, pull knee towards uninjured-side shoulder, grasp just above right ankle with injured-side hand, and rotate ankle outwards.
8. Stand on your uninjured foot, place injured foot on chair such that injured knee and hip are flexed at about 90 degrees. Now, using injured side hand, press the injured knee across towards the other side of the body while keeping the ball of the injured foot on the same spot of the chair.
9. Golf/Tennis ball massage. Sit on it.  If massage isn’t in your budget, try self-massage with a tennis or gold ball.  While sitting on the floor, place the tennis ball under your buttocks and gradually ease your body weight on the ball. While rolling the area slowly, take note of sensitive or painful spots (trigger points).  Sit on the sore area for 15 seconds and continue rolling.  This mimics a massage (not exactly) and can help break up the trigger points, relaxing the muscle and increasing blood flow to the area. A physical therapist can also help you perfect your self-massage technique.
Also, by using a foam roller you can begin to correct normal muscle function, releasing tension in the knee and hip joints.  Less tension means less risk for injury.

So now the pain has moved away from my bum muscles but still in my upper hamstrings same leg where I am nursing the ITBS .