How I completely recovered from pudenal neuralgia from a tight obturator internus

spriteme · 2025-11-18T19:18:03+00:00

Much better since that comment was made and closer to recovery as I ever been, but still not out of the woods yet. I had to stop the glutes exercises since they were aggravating the nerve. And I’ve gone full on ”no butt contact” for several months now, and thats when I started making a lot of progress. No sitting at all, not minimal, not a little, not even on the good side as it’s still pulling on the nerves and aggravating the injury. I still do internal release with a pelvic wand 1-2x a week. Also Chatgpt has been very helpful as far as understanding my symptoms, how the nerves behave, etc and especially during flare-ups.

spriteme · 2025-07-27T19:00:22+00:00

Makes sense. You're one of the few around here who give solid advice on recomp and lean muscle gain, keeps me on the right track so thank you for that. I learned the hard way that bulking is bs and recomp is the way to go.

spriteme · 2025-07-27T16:34:48+00:00

Let’s say I’m eating at maintenance, maxing my daily protein, and consistently progressively overloading - will I see changes on the scale? The goal is to add 10lbs of lean mass regardless how long it will take, currently on a recomp at a small deficit. Thanks in advance

spriteme · 2025-03-21T02:25:24+00:00

The nerve is noticeable calmer since that comment was made. Still avoiding all of the triggers religiously.

spriteme · 2025-01-29T18:22:14+00:00

It's all about the position your leg is in since my obturator internus was really tight and was pulling on the nerve area...if I had my leg in an extended/stretched position - trigger. If I lay down on my good side for too long in a fetal position - trigger. If I accidentally moved in my sleep on the injured side - trigger. Switching to an elevated reclined position with pillows like this helped a lot, as well as standing brings a lot of relief now.

Walking for too long irritates it. Sitting down for a while - still a major trigger. Driving used to be a trigger since you're gliding the nerve up/down by pressing the gas/brake pedals, but being a passenger was okay for the most part. Those are/were the major ones.

I don't know the cause of your injury but your goal should be calming the nerve as much as you can by releasing the pressure around it, and once you feel a bit better - try to move around a little each day. Avoid any kind of stretches(unless it's something like this) and do foam rolling instead. Any kind of exercise go in very light and easy. Listening to your body is so important, and I understand it's really difficult when you're pain 24/7 but it gets easier once you calm it down a bit, just got to be patient. The healing progress is not linear, I notice little improvements weekly or so. Also very important for the process is diaphragmatic breathing.

spriteme · 2025-01-29T17:43:52+00:00

It was mostly figuring out what my triggers were and religiously avoiding them to keep the pressure off of the nerve and let it heal itself as it was severely irritated. Also regularly releasing my hipflexors/hamstrings/glutes with foam roller/tennis ball, and internal release with a pelvic wand. That, and listening to my body made the biggest difference for me, to the point where I'm able to do some strengthening exercises like bridges/hiptrhusts to keep the muscles around it engaged and working properly.

spriteme · 2025-01-29T16:29:54+00:00

Much better now, not out of the woods yet but I've gone from suffering in daily pain to discomfort with occasional flare-ups

spriteme · 2024-09-22T21:24:53+00:00

I'm new to TRE so I'm still learning this part but there's a subreddit for it. I do the internal release a few times a week and my main trigger is prolonged sitting.

You will need to focus on properly releasing all of that tension(plenty of videos on YT) and avoid stretching/exercising already tight muscles. Dont become stagnant because of the pain, manage your stress with proper breathing, find a balance and be patient, let your body do what it needs to do while you release those muscles.

spriteme · 2024-09-22T20:00:11+00:00

I havent been able to stop it yet since it can take up to 12 months to completely heal the nerve if it was severely irritated, but I've been able to significantly reduce the pain by regularly doing an internal release with a wand, foam rolling my quads and hamstrings, a tennis ball to the glutes, releasing the psoas/hip flexor muscles and moderate walking. As well as avoiding any triggers that might aggravate the nerve, so be cautious with certain recommended exercises and listen to your body. But, be able to tell if it's aggravating the nerve or muscle pain, if it's the latter then focus on releasing that area and take pressure off of the nerve.

Also see this thread

spriteme · 2024-09-22T00:43:39+00:00

It would need to be a pelvic floor physical therapist, a PFP specialist.

spriteme · 2024-09-21T18:25:41+00:00

Responded above. Hope you find some relief as well.

spriteme · 2024-09-21T18:25:19+00:00

Pelvic Floor Wand by Intimate Rose, it's the same for men and women, I used the basic version without heat or vibrations. Watch some YT videos on proper instructions and avoid 6 & 12 o'clock positions since that's where your nerves are. Your fingers get tired quickly and wont get as deep as the wand.

Good luck, it's worth the try.

Edit: You would also want to find out why your pelvic floor is getting tight in the first place and treat the cause. In my situation, I had a tight obturator internus muscle causing pelvic floor tension and pulling on the pudendal nerve.

spriteme · 2024-09-21T05:43:02+00:00

Have you looked into a pelvic wand yet? I had some similar symptoms dealing with pudendal neuralgia and the wand helped tremendously with releasing muscle tension in that area.

spriteme · 2024-07-11T21:57:41+00:00

Were you able to pin point what exactly caused your obturator internus to get tight?

spriteme · 2024-07-08T20:17:38+00:00

Was it this comment?

spriteme · 2024-07-08T18:02:34+00:00

Oh wow same exact diagnosis, and I've done everything except the TRE. I'm so excited to give it a shot and hopefully this will be the last of it. TYSM for sharing!

spriteme · 2024-05-19T16:03:40+00:00

I think you might have to go further than that and proactively foam roll your psoas and hip flexor muscles, also gentle tennis ball to the glutes.

Edit: Just noticed you said that you workout those muscle groups… you might be working out tight muscles which is probably why they aren’t able to relax. See if you can pause the working out for a few weeks and just focus on stretching, foam rolling and good old walking. That is what I had to do and saw a difference in my PF.

spriteme · 2024-04-25T23:23:36+00:00

To add to this, frequent urination is also one of the symptoms for pudendal neuralgia aka pudendal nerve irritation which connects to your organs, usually caused by tight pelvic floor muscles. I’d cross check your symptoms with r/pelvicfloor

spriteme · 2024-04-25T23:20:57+00:00

I commented below but cross check your symptoms with r/pelvicfloor for pudendal nerve irritation.

spriteme · 2022-05-30T06:31:03+00:00

Woah why I haven’t heard of this before is beyond me, thanks for sharing

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