Sciatic nerve pain is often local to the mid gluteal / sacral area, although it can refer down the leg as far as the foot (it can also originate in the Lumbar spine, which is a different condition). Here is the low down on the culprit (Piriformis muscle).
Pain in the bony part of the Glutes – the ‘sit bone’ or Ischial Tuberosity – is commonly due to bursitis or a Hamstring strain where it connects to the bone. It’s not possible to say for sure which it is, but your therapist will carry out various tests to narrow it down. This is a great video which explains assessment and treatment.
Weakness in the Glute muscles, often one-sided, can affect walking and running gait resulting in pain in the hips and knees. Here’s a good exercise to test and strengthen the Glutes.
The TFL (Tensor Fasciae Latae) is a difficult muscle to stretch. It connects the pelvic crest to the Iliotibial Band (ITB) at the top of the hip. If you try to stretch it normally, the ITB will take up most of the slack. Try foam rollering instead. You can carry on down the outside of the leg to the knee to stretch the ITB as well – normally quite painful! Start against a wall instead of lying down if you find it too much.
Often tight in runners, the hip flexors need to be compliant for optimal gait.
Remember to breathe! Here’s how to do it properly.
Good old Bob and Brad with a selection of balance exercises, some easy, some harder. There’s something here for everyone. If you find these easy, try them on a balance board – and if that’s still too easy, do them with your eyes closed – good luck catching the ball!
The Achilles tendon is often short (high-heels wearers please note!) and/or tight. This video shows some tips for dealing with a troublesome Achilles. If just stretching, you can ignore the massage bit at the start – if you need it your therapist will have done this already (and you’ll know about it!). You may also be asked to do calf stretches as they are often tight as well.
Plantar fasciitis is inflammation of the plantar (bottom) aspect of the foot. It usually gives pain after getting out of bed or a chair and gradually eases with weight-bearing movement. It’s sometimes likened to having a large stone in your shoe. Here are some exercises to help.
After an ankle sprain or fracture, it’s important to work on ankle strength and mobility. Here are some good exercises for this. Also, don’t forget balance exercises too – proprioception is affected after injury and ankle stability is a major part of balance.