In the running community, there are many people who believe that running can actually reduce flare-ups from sciatica. However, there is sound evidence that also suggests running can aggravate or even cause the condition. Essentially, when you run your spine is subjected to a jarring action that can actually cause disc compression. When any of the discs of the spinal cord are compressed, you are at increased risk for pinching off the sciatic nerve. Another reason that sciatica from running is so common, is because many people run improperly, wear the wrong shoes, or overuse the leg and hip muscles which cause the nerve to become inflamed or pinched in the first place.
Runners are a die-hard group. And most people who run as their primary form of exercise do so several times per week. When sciatic pain flares up, however running can be a painful endeavor. Following are a few tips to help relieve sciatic pain, and hints to make your running habit less painful should you suffer from sciatica.
Tips to Avoid Sciatica from Running -
1. Get your running shoes fitted properly. Running shoes are expensive, and wearing shoes that are not made for running is a recipe for disaster. The shoes you pick out should be able to absorb the shock from running on hard surfaces and should provide you with just the right amount of arch support. It is recommended that you get your feet professionally fitted and find running shoes that are designed for your foot. Most running supply stores can offer you a good fitting and help you find the best shoes for your needs.
2. Stretch before heading out. It is a common misconception that when you run, starting out slowly is warm up enough. The truth is that you should stretch your hamstrings, lower back and even toes before heading out around the track. This will help you avoid getting sciatica from running, and ensures that your muscles will not spasm after your exercise, which is often another reason runners get sciatica.
3. Choose to run on grass, sand, wood or other softer surfaces. While it is easier to track your distance when you are running around a concrete track - the pressure of concrete is much harder on your spinal column and hips than other surfaces.
4. Keep your spine in check. By visiting a chiropractor and having adjustments, you can be sure that your spinal column is aligned and that you don't have any underlying disc compression issues that are pinching off the sciatic nerve. If you have disc compression, running will seriously aggravate the condition and can lead to severe sciatic pain and a long recovery.
5. If you have sciatica pain, don't run strenuously. By cutting back on the intensity of your exercising, you can greatly reduce the pain and compression on the nerve. Normally, once the nerve flares up, it takes 2-3 weeks to heal completely.
6. Use ice after you run. If sciatica from running is something that you experience, than it is a good idea to put ice on 'tender spots' after you run. This way, the nerve will not have time to inflame and swell. This is an excellent way to minimize the severity and duration of sciatic pain.
7. Don't forget to strengthen your abdomen. The abdominal muscles play a huge part in the strength of your spine - and the nerves of the spinal column. If you have weak abdominal muscles, you are three times more likely to suffer from sciatic pain. Doing regular abdominal exercises can make your running experience much more enjoyable, and safer.
The jury may still be out whether or not running causes or cures sciatica. One thing, however is for sure. These seven tips will help safeguard your sciatic nerve and can play a large part in reducing the occurrences of sciatica with most runners.
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