I had my first physical therapy appt today, and the PT thinks I have multiple issues, but the Sacroiliac joint is not the real problem. It seems slightly different on the left versus the right, but it’s not too bad. Instead, she said that I have “LAS, Lazy A$$ Sydrome.” Say what? I biked almost 100 miles last week and swam over 1500m. What do you mean I have LAS? What’d you do last week? Lol, luckily, I had heard of Dead Butt Syndrome previously from 2 women in our running group, so I knew what she was referring to. I also have tight hamstrings since they want to do all the work that my butt isn’t doing, and I have a tight hip flexor and tight piriformis muscles as well.
So, LAS and Dead Butt Syndrome are the same thing, and what it basically means is that your butt muscles aren’t firing like they should be and instead other muscles are compensating which leads to injury & soreness. Fortunately, due to the urging of several running buddies, I went to the doctor before mine went on for months and got extremely bad. I can actually still make mine work with a good bit of thought in one of my new exercises as shown in this PDF at least through step #3 http://www.emr.msu.edu/documents/rehab/gluteus_maximus_retraining.pdf. I can’t go to step 4 yet because I still sometimes contract my hamstring first on the way up or release my gluteus maximus contraction before my hamstring on the way back down. In my second exercise, the clam shell exercise shown here http://www.mikereinold.com/2011/04/the-hip-external-rotation-clamshell-exercise.html, I can do without much thought, but I don’t use the band yet because it starts burning pretty quickly, and it’s definitely targeting the area where I am feeling pain when running. This isn’t something that develops overnight. It’s apparently from a lack of my butt muscles engaging for a while which has also caused some/a lot of tightness in my hamstring as well since it’s compensating.
The good thing about today’s appt is that the PT came across much more optimistic about me getting back to running that the doctor did the other day, and it all seems to be muscular related rather than joint related. That’s good, right? I think so, but then again I’m not a doctor, so I guess that’s a question I should have asked. Next week, I get dry needling done. Can’t wait for that! ~note sarcasm
Anyway, all you runners out there, make sure you’re not a lazy a$$ runner and engage those glutes! lol