Sciatica Hamstring Calf

Sciatica Leg Pain Relief

{\rtf1\ansi\ansicpg1252\deff0\deflang2057{\fonttbl{\f0\fnil\fcharset0Arial;}{\f1\fnil\fcharset0 Calibri;}} {\*\generator Msftedit 5.41.21.2509;}\viewkind4\uc1\pard\sa200\sl276\slmult1\qj\lang9\fs36Hi, I'm Paula Moore The Chiropractor and I'm going to show you a sciatica leg pain reliefexercise. It should be know that the majority of people who come to see me as patients whohave been diagnosed with sciatica, don't have true sciatica. They do have leg pain thatis mimicking sciatica. In other words, it is running through the buttocks and down thethight, right down to the ankle but it stems from a different place. It's not the sciaticnerve. It is from a tight muscle in the buttocks, known as the piriformis muscle. It clampsdown over the sciatic nerve giving you sciaticlike

symtoms. \parYou chiropractor can tell the difference between these two. True sciatica and a piriformismuscle problem. I'm going to show you a stretch to get rid of the piriformis muscle problemand the resultant leg pain. If you do this stretch and notice your leg pain startingto decrease, you probably didn't have true sciatica and that's great, because sciaticais harder to treat. \par So you want to sit fairly close to the walland swing your legs up so your heels touch the wall. If you leg pain is on the left,then take your left ankle and place it over your left knee. Now some of you might findthat this position is already very difficult

to get into because your piriformis musclehas become very tight. If you want to increase the stretch, shuffle up closer to the wallwith your buttocks. If you want to deepen the stretch yet again, slide your right foot down thewall so that your knee is bent. You can increase the stretch by gently bringing the left kneetoward your opposite shoulder. That is the perfect position to lie in for the next sixtyseconds using your breathing to relax. \par Do the stretch on both sides, even if yoursymptoms are only on the left, as you need to stay symmetrical. 60 seconds on both sides.Remember to increase the stretch by pulling your knee gently toward the opposite shoulderor by sliding the opposite leg down the wall.

\parAny questions please send my an email to posture tutorials . Thanks for watching.\par\pard\sa200\sl276\slmult1\f1\fs22\par }.

Sciatic Nerve Pain Stretches Exercises Ask Jo

Hey y'all, it's Jo and my assistantwith me today is Bailey again. And today I'm going to be talking about your piriformis.So lots of times I hear people say they've got that sciatic nerve, well actually everybodyhas a sciatic nerve, but you can have pain coming from that nerve, and a lot of timesthat piriformis muscle is causing the pain. So we're gonna show you some stretches tostretch out your piriformis and hopefully get rid of that sciatic nerve pain. Alrightlet's go on to our backs. Here we go. I think we're gonna maybe move Bailey out of the way.In the first stretch for your piriformis is a pretty simple one. A lot of pictures youmay get from your therapist will actually

show one leg down, I actually like for youto have it staying up so you can prop your foot over it. So your gonna make almost likea figure 4 with your legs and then what you're gonna do, the side that's hurting, so my leftside is hurting, I'm gonna cross that leg over. And what I'm gonna do is I'm gonna bringmy knee with my opposite hand towards my shoulder over here. So I'm pulling this leg up and acrossmy body. And what you wanna do same kind of thing with all the stretches, you wanna pulland you wanna feel a stretch under there. Soon as you feel a really good stretch youwanna hold it for 30 seconds. So remember up and across the body. Just coming up isnot gonna get that piriformis stretch. But

coming up and across the body like I'm tryingto bring that knee towards my shoulder. Holding it there for about 30 secondsa real 30 seconds.And then coming back down and you wanna do that 3 times. Now the next one to do, sometimesthis is a little harder for people, but what your gonna do is your gonna keep that samefigure 4, and what your gonna do is your gonna take your hands and on the opposite side thatit's hurting, so the hurting side is still up crossed over it's still my left side. I'mgonna take my hands and put them underneath my thigh, and I'm gonna bring my leg up, andI'm gonna pull until I feel that stretch underneath there. Now some people might have a hard timegrabbing on to their leg here, so again you

can use your belt, or your dog leash and putit under, around your leg, and pull up towards you like this. Same kind of thing, you wantto hold that stretch for 30 secondsbye Bailey, we'll see you later and then 3 times each.Alright, so now you're gonna bring that down getting it nice and stretched. For those ofyou that need a stronger stretch, those might not be stretching it out quite as much, whatI'm gonna have you do is I'm gonna have you turn over. And what your gonna do is the sidethat's hurt again, my left side, I'm gonna bring my leg up across. Now as you can see,this is something you have to be pretty high level, pretty flexible to do, but it's gonnaget a fantastic stretch. So your gonna put

your knee over across your body, and bringyour body down. So it's almost that same concept, you're bringing that knee towards the oppositeshoulder, but what you're doing now, is you're using your body weight to bring it down. Youcan stretch that back leg as far as you can. You can bring your arms down, but that kneeis essentially going towards that opposite shoulder. 30 second stretch, 3 times each.Alright and there you have it. Those were your piriformis stretches. So if you had somepressure on that sciatic nerve, hopefully that will loosen it up a little bit. So ifyou like my hair, or if you like the stretches, please click quot;likequot; and leave me a comment.And if you'd like to see some more stretch

tutorials, or if you'd like to go see some educationaltutorials, please go to AskJo . And remember, Be Safe. Have Fun. And I hope youget to feeling better y'all!.

Thigh Pain Hamstrings Calves or Glutes Assess Treat Rehab Sock Doc

Hey this is Gangemi the Sock Doc andin this tutorial I want to talk a little bit more about the hamstrings. We talkedabout it somewhat in the knee tutorial that was put out awhile back. Butthe hamstrings are a very commonly injured muscle. A lot of times people pulltheir hamstring, they end up with sore hamstrings after working out, evenafter running or playing a hard basketball game over the weekend. Butactually I see the hamstrings not need to be treated as much as I do theother parts of the back of the leg there, in other words the glute max yourbutt muscle, and your calf

muscles, your gastroc and soleus. So the whole kinetic chain often is off inthe back of the leg. The balance between your glute max or hamstrings and yourcalf, to drive you forward and give you propulsion in pushing yourself forwardwhether you're running up a hill, cycling hard or kicking hard or whateveryou're doing. So let's talk just a little bit about whatyou can do. The hamstring, obviously your hamstring starts in the backof what you call your ischial tuberosity which is your sit bone. And ifyou put your hand right in the back of

your butt there you can feel your bone andthat's where all three of your hamstring muscles start. And then they comedown and then they attach to either side of your knee. Two on the insideand one on the outside. We're not going to get into those names rightnow but basically what I want you to do is, if you notice that with yourleg bent like this that you're feeling some discomfort or tightness there,that's probably going to be more your hamstring. Now if you start waydown here and just bend it a little bit and you feel it out like this withyour leg extended, that might

be more glute max. And in here, with your hamstringlike this a slight little bend, you actually might be influencingyour calf a little bit more. So hamstring think more neutral and a curlhere, but at the bottom when you start to bend your leg, that's more calf.So this is more calf here at the very bottom even though you're using bothmuscles. But as you come up more, that's more hamstring, and if you extend backand curl a little bit more you're going to be using both the hamstringsand the glute max because your

glute max is going to push you back like this.Okay. Now the other thing you're going to get moregastroc action is if your foot is dorsiflexed like so. So my toes are pointeddown. So this is going to be more hamstring, like this motion here, andthen gastroc here like this. So in other words if you're feeling more painin this direction here, this motion, think more gastroc calf, here, thinkmore hamstring. So glute max, hamstring, gastroc way down here, the startof the flexion that's more gastroc.

The other muscle of course in your calf, soleus,that's more tippy toe. More pushing off on your toes, propellingyou forward, that's down there. Hamstring origin insertions, again you mightfind a tender spot, a trigger point. The origin of the hamstring is rightup in your ischial tuberosity so if you're feeling pain here you can actuallytouch that area and move your leg like I just showed you. If that relievessome of the discomfort, work that trigger point like we talked aboutin the trigger point tutorial in the articles.

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