5 physical therapist tips for runners who have sciatica

Running with sciatica can be difficult and, in some cases, even harmful. Learning how to balance your exercise goals with your physical condition is important for long-term wellness. In physical therapy, you can get tailored treatment for your condition and develop a balanced exercise routine. Your physical therapist can help in many different ways, from treating your pain to guiding you through exercises.

Sciatica is a relatively common nerve condition. It could affect up to 40% of people over the course of their lifetimes, according to reports. Sciatica occurs when the sciatic nerve is injured or pinched. The sciatic nerve, which is the longest nerve in the body, runs from the lower back all the way down each leg. Since the sciatic nerve runs mainly through the leg, sciatica symptoms are often localized in the leg. Sciatica symptoms include pain, weakness, tingling and numbness. For a runner, this can pose a major challenge. Depending on your condition, the best option may be resting and waiting to recover before you go back to running frequently. With proper management, though, you may be able to run with sciatica. Following your physical therapist’s guidance and tips can be key to success.

5 physical therapy tips for runners with sciatica

1. Stretch often — The sciatic nerve is often irritated by nearby tissue. In many cases, this is due to tension or swelling in the surrounding muscles. Stretching your legs frequently can reduce the pressure on your sciatic nerve and provide pain relief. Your physical therapist can help you find exercises that effectively ease your tension. Key stretches you might be prescribed include the cat-cow stretch, hamstring stretches and piriformis stretches. For optimal results, stretch often. Stretching before a run can be crucial. Stretching before a more intensive workout helps your body warm up, reducing stiffness and promoting better circulation. In addition to reducing your sciatica symptoms, doing warmup stretches can also improve your running performance. Stretching can be helpful after a run as well. When you stretch after a run, you can release built-up tension and avoid soreness.

2. Practice proper form — Poor running form can exacerbate your sciatica symptoms. To keep your sciatica under control, practicing proper form is essential. Your physical therapist can provide gait training and educate you on body mechanics. Good form has many aspects: You should keep your back straight. Your shoulders should be relaxed. Make sure to avoid overstriding, as this can put more pressure on the sciatic nerve in your lower back. When landing, aim the middle of your foot at the ground. This can help spread out the shock of impact across your foot. Your physical therapist can provide even more in-depth running form tips to help you stay safe and efficient on the track or the trail.

3. Build core and leg strength — When you strengthen your leg muscles, they can provide more support around your sciatic nerve. This can help reduce your sciatica symptoms. In addition, strengthening your core can be highly beneficial. The sciatic nerve originates from the lower back, which is part of the core. Your physical therapist can help you engage in strength training exercises that target your core and legs. With these exercises, you can find sciatica relief while enhancing your running capabilities at the same time.

4. Find low-impact exercises — Low-impact exercise can be a great way to improve your physical fitness without irritating your sciatic nerve. Low-impact exercises can have many of the same benefits as high-impact exercises, without the associated risks. When looking for ways to get an effective low-impact workout, you may want to consider aquatic therapy. Conducted in a pool environment, aquatic therapy can help you build strength and endurance without putting pressure on your legs. This can be key to avoiding sciatica triggers.

5. Balance your training load — Taking a balanced approach to athletic training is important. If you overwork yourself, your sciatica may worsen. You may also be at a higher risk of injury. For the best results, a balanced, consistent approach is ideal. Your physical therapist can help you balance your training load. As you progress in PT treatment, you may be able to gradually add to your training regimen.

KC Rehab can help you address your sciatica and improve your athletic performance

At KC Rehab, we’re committed to helping each patient achieve their goals. Our treatments often combine recovery-oriented treatment with sports performance training. With our help, you can keep your sciatica symptoms under control while continuing to elevate your performance as a runner.

Contact our team today for more information about our sports medicine program or to schedule an initial appointment.