hamstring problems

Though you may also have hamstrings problems, what you are describing isn't caused by the hamstring. Stetching them will still help with lower back pain of course.

From your description it sounds like the piriformis muscle irritating  the sciatic nerve, I have the same problem. For me, pigeon pose from yoga helps alot. If you can find a good massage therapist there are also some good stretches and work that can be done on the muscle.

Of course get medical help, but normally I believe this kind of problem is usually  associated with the piriformis, a lumbar disc problem, or both.

http://www.google.com/search?q=piriformis+stretch&hl=en&biw=1280&bih=594...

There's some images of piriformis stretches.

And the wiki for piriformis syndrome:

http://en.wikipedia.org/wiki/Piriformis_syndrome

Cheers Zach will give it a try. The doctor didn't really give me much info for exercises.

I have a similar problem its right on the bottom of butt-cheek/top of hamstring.  Was told by a physio it sounds like tendinittis.  I can run and do everything except stretch the muscle.  So I haven't kicked jodan/chudan in 2 months or more haha.  I hope its not this you have because Ive been told it may never go away, although lately I can feel its getting better.  All i was told was not to aggrevate it.  So i havent strecthed my hams/glutes since June lol.  I hope I can get back to fitness soon & you too. 

ps. when you do get back to fitness put more emphasis on warming up AND cooling down & only static stretch as part of your cool down.  Not warm up!!! Dynamic stretching for warmup static for cool down.. we need to look after ourselves when we train otherwise its counterproductive

I'd echo the piriformis comment. I've had similar issues. Pigeon pose is the best thing for that. Also, you can do a modified pigeon by putting your leg on a table/worktop/chair/anything roughly hip height. Lay it out flat as in pigeon, and bend forward. This is a handy one if you're in an office.

There are plenty of stretches called "hip openers". A lot of them work the same muscles as pigeon, so have a look online.

Oh, and get a foam roller :D

Also, I had similar issues caused by a irritated disc in my spine. I wouldn't go as far as saying it was inflamed or herniated or anything technical like that, but it was being bothered. I went to a physio that gave my back a a good working over, and it made it a lot better. He also does electrified accupuncture on my lower back, that helps the periformis.

These days, I always prioritise getting to one yoga class a week, even if shuffling my schedule means I miss a training session. I've done a lot of yoga over the years, and don't need a proper "teacher", just a structured stretch. Luckily I have a good teacher who is just starting, so she charges half as much as some people I know.

Finally, find a good physio/osteo/whatever that gives you what you need. Go in for an MOT every 6-7 months or so, just to work the kinks out :) Regular yoga should deal with a lot of these things before they start though.

Dave,

I have the same problem and found that its due to a lack of potassium and magnesium. Have you tried upping your supplements? One of the draw backs of a heavy workout or workouts is loss of minerals through sweating, which  can lead to muscle cramping.

MIke

Cheers guys i am willing to try virtually anything that will help. I never thought of the supplements and will read up more on this piriformis issue.

Try the pigeon pose, or the table stretch Rafanapa talked about...you will know right away if it makes a difference with the sciatic pain. With mine if I do the stretches it's actually about 70% better for a little while.

I worked as a massage therapist with injured folks for a few years and this is one of people's most common complaints, I always suspected that alot of the time it was a combination of disc issues and muscular ones, but I found that a good number of people responded well to simply some self-care and stretching.

Of course I can only go by what you've said, but from your description it's classic piriformis stuff.

As a sports therapist and shotokan instructor I would agree with the comments above that it sounds like piriformis impingement on the sciatic nerve. A physio will charge you £75 ish and most probably make you wait a month for an appointment. A decent sports therapist or sports massage practitioner should charge £30 and do the same job.

Basically if the piriformis muscle becomes iritated/inflamed/tight it can pinch on the sciatic nerve which can cause lower back pain and pains in both or either leg. The normal treatment course I would try and do would be a 45 min massage treatment (massaging the lower back, glutes, piriformis and legs) and advice on some stretches. I would then do a similar treatment a week later and providing the client has kept up with the stretch regime then that should be all that is needed (depending on other factors such as age, fitness and activity etc). Maybe a treatment every month to keep the piriformis or other problems at bay too but it should be preventable by stretching.

Search you tube for piriformis stretches. there are some good ones there.

 Hi,  tried the stretching, gently at first and after several days  there has been a marked improvement on the pain and  flexibility. I am told by people that have been that  the sports injury clinic in the village where I live is fantastic( didn't know we had one) so going to bob up and see if they can help and then get myself back on track towards training again.

Thanks again I am very very grateful

Obviously Dave I dont know your exact situation only what you have written) but I am astounded by the number of people that teach martial arts either professionally or as a part timer (or even just guys that are dead keen on training) that do not get any kind of treatment at all.

I myself get a massage every week (usually just to legs or back) and every other month ish get a full works treatment from my oesteopath friend. If you are teaching/training with any volume (and I would say 8 hours a week is a very high volume for any sport)

Physios, oesteopaths, sports therapists etc are there to help prevent injury and keep you in top shape. It will be cheaper and easier to get a 30 minute treatment every fortnight for £25 a time than a long course of rehab (meaning time off of training/teaching) costing hundreds.

Take care of your body and it will take care off you! and anyone in the beds, bucks or northants area that requires treatment from a qualified and licensed sports therapist that specialises in martial arts drop me a private message ;)

Booked in  with a  sports therapist my friend uses for tomorrow morning to get some professional help. The niggling pain is still there so not waiting any longer  for the NHS physio appointment. Hoping it will help with getting back into some form of exercise.

Saw the specialist. Herniated disc. Very impressed as the initial treatment and assessment got rid of most of the leg pain. He has given me a specific exercise to do to alleviate the nerve being pinched so he can then work on my back. He also did the massage bit suggested. Result after one day is i can now sit down and then get up and about without the dead feeling in my leg.

Glad to hear you got it taken care of!

Totally anecdotal here, but it seems like from what i've seen one of the biggest contributors to disc problems martial arts wise has been taking hard falls.

Mind if I ask, what exercise did he have you doing that brough relief? that would be a good one for my notes!

Hi zach. The exercise is to lay face down. Then i push up as per a push up but keep my tummy on the floor. hold it for 5 seconds then down with 15 repetitions.of this exercise i have to do this every one to two hours until the pain in my leg has gone. Been back to the chap again today, he did some manipulation, massage and a bit of acupuncture.
I have to carry on with the same exercise for now.

What a difference a month makes,still just  training at home on the wooden dummy and bag but only gently.  I now have very little pain. Also tried the vitamin supplents suggested by Michael and all in all its coming good. the Chiro has been brilliant. I can now cycle to and from work(more or less at full pelt) and I am concentrating on getting the fitness back gradually rather than my usual crash, band wallop style of training. Even doing the stretching suggested as it helps loosen things up after cycling.

So thanks guys  to all for the suggestions they have all helped in one way shape or another.