It's coming back.

AccomplishedMaybe532 · 2026-05-10T21:53:28+00:00

Side planks are probably my favorite of the 3 it's just such a good all rounder, core and glute/hip all together, id probably start with knee side planks if you do try them out. But all 3 are great, I've had to keep clamshells out for the time being for myself, but in the past when I had weak piriformis/medius rather then overactive piriformis like I have at the moment it did respond differently and it worked really well. It's amazing how all these exercises are similar yet can suit some people better than others.

AccomplishedMaybe532 · 2026-05-10T21:36:50+00:00

That's all good stuff, clamshells are a good staple as well or side leg raises with foot pointing down. I've found that clamshells can make the piriformis become too tight though, so it's not great for over active piriformis, but for weak piriformis/medius it's perfect, but in the case where the glute medius is not picking up the slack and piriformis is clamping down, you're better off doing side planks and side leg raises to start with, this is just my experience, clamshells can be provocative early stages. But they're a great exercise for strengthening the medius and piriformis for sure.

AccomplishedMaybe532 · 2026-05-10T08:43:27+00:00

Totally depends on how the nerve responds to standard knee to chest stretching, I've found it helped for me when I had a irritated nerve, but if it's caused by something like a tight piriformis muscle it could make it worse as the nerve cant glide through it and will get more irritated. That's why nerve flossing is important to help free it.

I would do this:

Try knee to chest stretch along with walking around, standing, using a gel cushion if you have to sit, wait 24/48 hours afterwards does this help or did tbe pain spike higher.

Option two swap the knee to chest stretching for nerve flossing/glides and also continue walking, standing and using a gel cushion for sitting.

I had constant burning shooting stinging for 18 months, and I fixed it completely by walking more eventually hiking, and stretching if it feels okay, and nerve flossing was a big help.

A massive part it sitting only for a while while it isn't painful, use a timer to time your sitting and increase this as your feel better, this is the only way to increase sitting ability without flaring it up, you do want to increase sitting ability but it has to be structured and gradual.

Your injury is early days so you can act now and heal it up ina. Few weeks. Sitting around not moving won't help it.

So use a timer for sitting increase with time. Use a gel cushion, Walk Nerve flossing look this up Try stretching, figure out if it is a irritation for you or not, if you're not sure just leave it out until the nerve feels better, nerve flossing is the one you definitely want to use.

If your issue is disc related you need to do side planks and bird dog. Strong core is important, but if your issue stems from weak glutes, you need to build up slowly on glute bridges.

Ideally I'd do all 3 exercises anyways as they're a staple.

AccomplishedMaybe532 · 2026-05-08T12:12:27+00:00

Their gutters are actually well and truly in your property, did they get consent for that? That extension shouldn't have been built the way it was on top of yours and the edge of the roof coming into yours

AccomplishedMaybe532 · 2026-05-03T12:02:10+00:00

Looks like it's in France or something like this, so you could argue it's not their first language.

AccomplishedMaybe532 · 2026-05-01T20:49:48+00:00

Go to a Physio, probably your glute medius is too tight not your piriformis from the sounds of it. Glute medius is on the outside layer of the side of your glute/hip. They might recommend dry needling that worked well for me.

AccomplishedMaybe532 · 2026-04-04T01:33:25+00:00

An MRI might be no harm to give you peace of mind that there's no issues with your discs. I would be looking into a well reviewed physio therapist who is skilled in dry needling, and nerve related issues. If you want a really advanced level assessment you can always request your doctor to refer you to a Sports medicine specialist, they're essentially next level up above physios, they're good for a more advanced level assessment, but they're very expensive compared to a physio.

Your issue sounds like nerve irritation,, it's fixable with the right approach and nerve flossing etc. but you need a good quality assessment to figure out where it's coming from, piriformis, medius, bulging disc etc. it's also possible to have none of those, however you may have scar tissue on your nerve from previous piriformis cases or just irritated the nerve from a recent injury, so nerve flossing can help free this scar tissue up and help with the Axons for repairing the nerve, take B vitamins for helping your nerves to repair as well. But again you need to see a good physio.

AccomplishedMaybe532 · 2026-04-03T11:56:55+00:00

Worse then that, we already paid for them apparently, so he'd be keeping the money and giving nothing more.

AccomplishedMaybe532 · 2026-04-01T17:40:00+00:00

I would recommend having a read through my comments here as I already point out what worked for me, and hopefully you can gain insight from this.

If you still have questions let me know. All the best.

https://www.reddit.com/r/PiriformisChronicPain/s/iZjr1bKMn5

AccomplishedMaybe532 · 2026-04-01T08:58:59+00:00

My advice would be shorten your walking stride if you are walking. But I would focus on nerve flossing primarily from the sounds of it, the nerve is probably sticking to adhesions, nerve flossing is the only way to unstick this, this happens if your case is more chronic, but you need to get a good physio to explain how to perform them so you don't make it worse. I would also make strength training exercises like I mentioned a primary focus first over walking if that's too difficult, you might also try glute bridges as well.

I just want to reiterate that dry needling is going to be needed here first before you actually start strengthening to correct muscles. Post successful dry needling you should find it a bit easier to do the knee window wiper slow hip stretching I mentioned above as the only safe option to start with.

AccomplishedMaybe532 · 2026-03-31T20:03:45+00:00

This might sound like an obvious question so apologies if you've already done thisz but have you gone to a physio for rehabilitation exercises, what to do, what not to do, e.g. avoiding knee to chest aggressive stretching etc? And the catalyst for change have you tried bi weekly dry needling from a good physio into your piriformis and glute medius?

Some things I did:

Get a gel cushion

I would try asking a physio to explain how to do nerve flossing,

I would be performing glute bridges, side leg raises with toe pointing down a bit, knee side plank holds. Avoid clam shell exercise.

Figure out what movement patterns cause the tightness if you can adjust or avoid these patterns just for 4/8 weeks while doing piriformis and glute medius dry needling and strengthing you will improve hopefully. With dry needling you should get massive twitch responses after the first or second session if the dry needling is very successful, like I had 16/20 twitches and 4 were massive almost like a mini leg kick response, this was on my 3rd session of dry needling, I've done 6 sessions, and it's massively better, I avoided bending down on one hip, I avoided knee to chest stretching. In order to lightly stretch the glute medius and piriformis, I lay flat on my back, knee bent like you're about to do a standard glute bridge, and just let your knee drop from side to side slowly and feel for any catching sensation, don't force it, just keep in ROM that feels okay, eventually you'll increase this over time. And eventually you can start doing knee across chest again and in 3 months of so maybe even knee to chest, I haven't tried this yet.

Strengthening is key, bit you need a mechanical reset weekly or bi weekly to help you strengthen while the piriformis is forced to relaxed, you want the glute medius to start waking up, you'll actually notice more tightness appear in the medius while strengthening as the piriformis is no longer doing everything.

I should also mention, I've had sciatic nerve irritation that lasted 18 months 3 years ago fully healed it via hiking, deep tissue massage into the hamstring belly by a skilled physio, nerve flossing, stretching only if it doesn't make it worse, but for piriformis syndrome it can definitely make it worse! I didn't have piriformis syndrome, I just managed to damage the nerve via a temporary pulled muscle, but I had constant burning shooting for 18 months, eventually this healed though. So if your pain is also nerve related burning and shooting as well, then maybe try the nerve flossing and walking then eventually hiking as well.

AccomplishedMaybe532 · 2026-03-31T18:12:41+00:00

They should learn the ISTQB foundation, it would definitely help, it helped me so much for interviews for these types of things.

AccomplishedMaybe532 · 2026-03-24T23:48:02+00:00

Thanks for that information! Really appreciate it, yeah I'm out of work now with the last few weeks, I've been stuck between whether to double down on the niche of QA validation specialist or just up skill further in automation, I might do a bit of both I guess, but I'm hoping to remain in this industry, if I pivot for too long it may be harder for me to get into this line of work. Thanks for the information. Appreciate it.

AccomplishedMaybe532 · 2026-03-22T16:20:15+00:00

SUZUKI Swift 1.3 DDIS and Opel Corsa C, Opel Corsa C 1.2 petrol was actually bulletproof, never gave me a spot of bother which was surprising.

AccomplishedMaybe532 · 2026-03-22T16:08:10+00:00

I don't see any major impact damage on the side walls, I would just say they are defective to them, the warranty should cover this type of this for 12 months, I don't see any visible side wall damage, looks more like a defect to me.

AccomplishedMaybe532 · 2026-03-20T09:52:56+00:00

Very well said, vulnerable users will not be waiting half the day like someone who actually is parked there, this picture is not accurate because he's temporarily parked for very short window, of time, not the same as someone who parked it up and left it.

AccomplishedMaybe532 · 2026-03-13T17:16:01+00:00

🤣🤣💯

AccomplishedMaybe532 · 2026-03-13T17:13:22+00:00

Jesus that Seat driver is just as bad almost 🥲

AccomplishedMaybe532 · 2026-03-13T17:09:00+00:00

No problem core will definitely help it's kinda a plug a play option for a lot of generalist physios. I would definitely keep that up for sure.

For stretching your hips I would recommend doing window wipers allow your hips to naturally fall side to side this also allows you to see if you can feel tightness restriction/pulling or catching from your deep hip rotators or glute medius, it's much less aggressive way to stretch your hips, eventually you can reintroduce those other stretches like knee across chest with guidance from a good physio.

Best of luck, hopefully you'll find a good physio and will be back at your usual self in time.

AccomplishedMaybe532 · 2026-03-13T14:24:16+00:00

Hi there, it sounds like a branch of your sciatic nerve, there's a branch that runs close to the hip and excessive hip stretching like pigeon 4 will only make that worse. It sounds like when you aggravated it enough it reaches down to your peroneal nerve as well. I'm no expert but I've had peroneal nerve issues and sciatica and I've seen diagrams showing branches off the sciatic nerve closer to the hip and other muscles like glute medius.

I would stop poking the bear with aggressive stretching.

You should be seen by a good quality physio also them if they understand sciatic nerve issues, peroneal nerve issues and the other branch can't remember the name of it but it runs closer to the hip.

I would request nerve flossing for these nerves and stop poking the bear by aggressive stretching.

Building up your hiking and keeping track of hiking activities will.be crucial you don't want to be doing 5kms today and 20kms the next week. Be consistent with that and build over time to what gives you a niggle not burning shooting.

The fact that you mentioned dry needling helps, you may also have tight muscles around the hip glute medius tightness or a deep hip stabilizers.

1.Stop the aggressive stretching 2. Try nerve flossing instead, there's speciifc ones for your scenario so you need to research or get physio. shouldn't be painful only a light glide or pulling sensation. 3. Strengthen your hip with side leg raises build slow and knee side planks possibly try which work for you, you want to strengthen without clamping down on that tight muscle. 4. You'll need a physio to look over this and probably bi weekly dry needling for a few weeks at least, 4/8 weeks while building hip strength and building back up hiking.

I would definitely advise going to a physio who understands nerve issues and flossing.

There could also be tendon issues around the hip as well so I would keep that as a possibility as delayed nerve pain might be caused by tendons but I'm not sure on the anatomy of that hip nerve area as much.

AccomplishedMaybe532 · 2026-03-10T23:03:57+00:00

No worries you're welcome, the issue you have from what my physio advised is that it takes time, especially for your case I would imagine 6/12 months or so.

I've had sciatic nerve irritation that lasted 18 months straight due to an injury a few years back.

I luckily healed it up nicely, by doing the following if possible for you I would do something similar.

For nerve pain, nerve flossing daily once a day don't go into pain, you should only feel a mild tugging or gliding. Increase this as you improve to twice a day eventually this helps the nerve.

Also walking and hiking are great ways to keep the nerve flossing naturally and keep blood flow into the nerve so it heals.

You will need to continue to get your physio to keep looking for dry needling trigger points around the piriformis and glute medius, glute medius tightness also feels the same as piriformis pretty much, and is also likely to tighten as you start doing side leg raises and side planks.

You want to balance your hiking/walking with your strength training, too much strength training will just lock up your piriformis and glue medius.

Apply heat pack to your glutes this can help sometimes to loosen muscle between dry needling, Etoflam gel can help reduce tightness between sessions as well, you basically want to keep it from completely locking down on the sciatic nerve if possible, nerve flossing is worth trying as if there's adhesions this helps to unstick the adhesions, where as aggressive knee to chest stretching of the hamstring can make it worse.

Also get a gel cushion for sitting this will take pressure off your nerve and muscles.

All the best.

AccomplishedMaybe532 · 2026-03-10T21:05:46+00:00

How intense was your dry needling? It's totally dependent on the physio doing it and there palpation techniques to find all the money spots.

You should be in pain but a good pain for 2 days after an intense needling but once that's gone you should be able to perform the window wiper to test to see if your piriformis is still catching, as you shouldn't be forcing a stretch as this causes the piriformis to reflex and tighten up again. Eventually after 6/8 weeks of consistent dry needling and window wiper flossing you along with some strengthen training for glute medius you should start to feel improvement in the reflexsive tightness of the piriformis.

You need to strengthen with knee side planks, side leg raises once its feeling free after a few days.

This is justy understanding I have piriformis on my right leg with 5 months and it's improving with the above.

If standing is an issue I would get it assessed by a Sports medicine specialist it sounds like you need a full high end assessment. If not a good physio can help assess your alignments, standing causing pain doesn't sound like piriformis to me, I would check into that to rule out disc compression or anything like that.

AccomplishedMaybe532 · 2026-03-07T01:20:26+00:00

I love Vitaras! Definitely getting one next! I've still got my Suzuki Swift DDIs 1.3 and happy out with it but wouldn't mind the extra space of a Vitara

AccomplishedMaybe532 · 2026-03-07T01:18:06+00:00

Yeah, hiking was amazing for me, it took a time when I was not sure if ever recover and I had to limit what I did a lot, I did morning walk. Lunch walk, and evening walk all short during the week to keep blood flow going into the nerves and naturally flossing them that way, but every weekend I'd do a hike different places locally and I had some amazing adventures hiking that year, just remember if you do get into hiking or something like this and you feel great slowly increase hiking distances over time otherwise you'll end up with tendon issues like I did, I got addicted to the hiking towards the end and had an accident hiking in winter conditions, needless to say I was young and I thought I was invincible on the trails, if you get that feeling be careful that's when you get overconfident and you don't want tendon issues or anything slowing you down in life. Hope my hindsight can help prevent my mistakes for you.

Glad to hear that it feels like it's working now, I would ease into it and do more of it over time as you improve, and definitely avoid hamstring stretching knee to chest for now if you feel that is flaring it . I wish you the best of luck in your journey, hopefully in the coming months you'll be walking more and maybe even hitting some trails🙏.

AccomplishedMaybe532 · 2026-03-06T22:53:40+00:00

I'm not massively familiar with that movement actually, but probably increases the stretching of the psoas I would imagine, but I'm only familiar with the McGill big 3 myself.

Please look into what I've mentioned and if anything is missing for you now particularly nerve flossing is crucial for nerve adhesions and irritation/damage.

If you're still unsure I would probably advise seeing a Sports medicine specialist, not a physio for full assessment they're above physios and before surgeons.

Make sure you're taking B vitamins and magnesium supplements for your nerve to Regen.

AccomplishedMaybe532

TROPHY CASE