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!.
How to Treat Foot and Toe Numbness When Exercising
Hi. Today I'm going to talk about numb andtingling feet that occur during exercise. So what we're talking about is often numbnessthat often occurs under the ball of the foot and up near the toes while bicycling. It oftenhappens on an elliptical machine; less commonly it happens during running and walking typeof activities. So what has happened here is a condition called compressive neuropathy.If you look at this foot, we're looking at the nerves on top of the foot here. Thereis a actually a similar set of nerves right on the bottom of the foot and if there's excessivepressure on these nerves that can cause numbness and cause pressure to those nerves, damageto the nerves, and then numbness from that
point of irritation forward. So the nice thingis this is usually pretty easy to treat. The first thing we want to do is take thepressure off this area. I think the first critical thing to say about this is make sureyour shoes fit and make sure there's plenty of room for you, especially on bike shoeswhich tend to run kind of narrow. You want to make sure there's no compression this way.So always buy your bike shoes at the end of the day. It's actually best to go for a longbike ride and then go buy shoes. The guy in the shoe store may not like you so much, butyou'll get a better fitting shoe. The other option is to try on the shoes with two pairof socks. That way you can actually start
your ride wearing two pair of socks and thenhalfway through the ride if your feet start to get numb, you can take off one pair asyour feet start to swell. So that takes care of the swelling issue. Second thing we want to do is transfer pressureoff of this area. Some simple ways to do that, both that you can try yourself and if that'snot enough, you can come in and see us and we can do a better job at, usually, firstthing is to use an arch support in your athletic shoes whether they be bicycle shoes, againor running shoes you might use on an elliptical machine. The idea is that you want an orthoticthat grabs the arch extremely tight, because
we're trying to transfer pressure off of thisarea and get it onto the ball of the foot. That's what takes pressure off of these nerves.So this is one of my favorite arch supports you can buy overthecounter. You can finda list of our favorite ones on our website. Go to the website, click on quot;Self Carequot; andlook for numb feet or tingling feet and you can find a list of everything we recommendfor this problem. You can even get some sandals, the Vionic sandals that I often recommendthat have some good arch support in them. You can wear those around the house, takepressure off the area. But again, the key is to have that arch support in your athleticshoes.
If the overthecounter supports are not enoughthen you can use a custom orthotic. The advantage of the custom orthotics is they will conformmuch, much tighter to the arch of the foot. In fact they should be air tight to the archof the foot in order to transfer pressure from here back to here. This is one we mightuse in an athletic shoe or running shoe. The ones for bicycle shoes tend to be somewhatsmaller since there's not as much volume in those shoes. The key here is do not live withthis problem. It's an easy one to treat in most cases. If you are in our area, make anappointment. Make sure that when you come in, to bring your cycling shoes or bring whatevershoes that you're having trouble with. Bring
any arch supports or orthotics you currentlyare using, and we'll take a look at everything and give you ideas of what you can do to getrid of this problem. In the meantime, if you want to try treating yourself, go to the website,click on quot;Self Carequot; and look for tingling feet or numb feet.