 Hi about 6 weks ago I got a pain in my left hip - i ignored it and a few days later couldn't walk. I went to the physio and he said it was the small glutes - maybe some others in there too - massage helped and rest (lying down not sitting - sitting bad!). I have been seeing him every week and he says he can't help any more. I just started a pilates class and have done two hours so far. I am trying to "activate" my glutes (web site here about glutes - not sure if evidence based or not - http://www.easyvigour.net.nz/fitness/h_gluteus_max_hip_pain.htm).
I am also doing a lot of stretching now.
I sit down at work a lot , and just sitting here typing now I can feel burning in by my hip. I tends to not hurt too much riding. More after. Both sides are affected left side more than right.
I want to find someone to help me get over this problem, and get back on my bike.
I am supposed to be in the Bristol 12(for fun) in 2 and half weeks, and don't know whether to look for a replacement for my team or to have a go? what do you'all think (Sorry been watching Gone with the wind ;-)
Does anyone know where I can get good advice? or know of a MTB physio or trainer, sports masseur etc in Bristol anyone knows of? My physio specialised in football.
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 Look at the recent thread "lower back pain" i have posted some stretching exercise links and others have put info on there which has been helpful..i have a tight piriformis on the left too, i am still doing bristol (6 hour pair)... the stretching and some insoles seemed to help me no end? ood luck
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Thanks Insanejane
I am probably a numpty and I searched the site and can't find the thread of which you speak - can you let me have the URL?
It'd be great to have some more stretches, I am doing a few probably pretty basic ones - and a few more would be good.
Ta
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Hi Julbags and thanks to you and Insanejane for these. I have been slumped over a fitness ball trying to encourage my lower glutes to do some work.
I think my body has a mantra of if it needs to move, use the hamstrings....
Also I have to say but massage works really well and is really painful ( I think I was getting addicted to it).
I will definiitely try more stretching and keep up the pilates.
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Insanejane: "i am still doing bristol (6 hour pair)... the stretching and some insoles seemed to help me no end? ood luck"
What team are you in? maybe we could say hi?
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cant remember what team name we used for this? blues n twos maybe (emergency services team!) but yeah def be good to meet up... what team you in?
we should get a team together "tight butt muscles" ha ha
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Ha ha indeed!! ;-)
(they are so bloody tight!)
I am in fun in a team of four called "A question of skort". It would be great to meet - lets look out for each other and share top tips. where do you normally ride?
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 Have you considered seeing a Chiropractor.
I've been suffering with hip pain recently and associated tight muscles in my butt.
By adjusting the hip he can get the muscles in my gleuts to "switch on" which sounds very similar to the activating you were talking about at the top.
He does also have to do an incredibly painful striping massage up the outside of my leg because my ITB (not sure what it means but is a muscle running from knee to hip) is really tight and pushing on the bursa (sack of fluid) in my hip which is what is causing the pain. - that and my hip being a bit wonky.
It hurts but it seems to be working, so it's worth it. Plus it's better that what the doctor suggested "take ibuprofen and rest". Chiropractor said "I can fix that".
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 I am a piriformis sufferer too. In fact only had some acupuncture on it 2 days ago because it and lower back had locked into spasm again - nasty :-( Hoping to get back on my bike at weekend. I think the new bike I got for my birthday isn't helping at mo, not got the set up right and it really makes a difference for me, I also use BG shoes and innersoles...good luck Tess hope you get well soon.
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I have been riding a bit again - and have decided to do the Bristol 12 - my first race - and will have to really take it steady (not great tactics for a race!)
I hope all us tight butt people will get some relief soon!
CJ - Glad I haven't got a new bike to tempt me into daft ness (no not really would love a new bike and test rode a nicolai on Saturday!) Awesome.
Anyway my butt is marginally better or a lot better really - and I think its down to the fact that I have been doing a lot of stretching - really numpty stuff - like stretching on the verge while waiting in the sun when out on a ride and it is really really helping. Stretching in the evening after sitting down all day helps too. I did the "cross the leg ankle to opposite knee - see how tight your butt is" exercise. Both knees are meant to be able to be at about the same level - and it was really silly - my crossed knee was up at shoulder height!
I have also started a pilates class and can really see how weak my core is - so I am going to continue my very gentle pilates core exercises too.
They seem to think (pilates teacher and physio) that my weak core abs and weak lower glutes are to blame and I can switch them on with exercising them.
Emma thanks for your post - But I fear I won't try out the Chiropracter
>:-0 because....I once had a not great experience with Chiroprator (I had a "stuck open" sacroilliac joint a few years ago - I found the method of treatment too jarring and left me in a lot of pain - and no benefits to me :-( It just wasn't my thing. I went to a sports physio who gave me really gentle exercises and that sorted it :-).
So I guess its all down to personal experience the type of treatment to go for. There is not a lot of hard evidence for what works and what doesn't. So personal preference and affordability I think.
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HI Tess, mail me and i will give u my mobile number so we can meet up if you want??
we are riding under team name "nice pair!!" in fun cat, my mate has only ridden off road a couple of times and i am making a slow return after 10 years away from
racing...
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Thats fair enough. I don't think I would have tried Chiropractic if I didn't have my friend who is doing it for me. You're right some of the adjustments can be a little fierce.
Glad to hear you're back on the bike though and good luck at the Bristol 12.
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thanks Emma, I went out last night and did lots of stretches after!
not too fit tho for the 12 - so I hope its not too knackering!
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