Just wanted to clarify the sciatic stretch I'm doing...heels are touching the ground but toes are up at around a 45 degree angle touching the height of a step on a staircase. I don't have a staircase around so I'm placing my heels on the ground and my toes at an angle on a heavy, hollow concrete block (make sure it doesn't shift while you're doing the exercise), 2 feet from a wall and leaning forward into the wall. When you're leaning, tuck your butt in (it really increases the calf stretch). I remember that my calves would get extremely tight every so often at my last job which required a lot of standing and walking. The tightness probably never went away (even if I haven't felt it in my calves lately) but migrated to my lower back and groin muscles. Also, every so often my sciatic nerve would act up, but not lately so I never would have guessed that it could be the cause of all my recent problems. Anyway, hope this might help in your recovery.
Keep me posted and let me know if you come up with any other exercises.
Wow. None? Thats a first! I will try those sciatic stretches right away, then. ') The quad stretches are definitely helping by, I would say, 50%. I am fine til about 5am and its bearable. Thanks!
Had lunch with a friend yesterday and mentioned my tight lower back and groin in morning. She casually mentioned that she had a similar problem and her therapist had her doing stretches for her sciatic nerve. She showed me one: feet shoulder width apart and heels down but toes slanted around 45 degrees on a step; then, lean your whole body forward holding onto door jamb with legs straight and body straight and feel the calf stretch; hold for 20 counts' do twice. Repeat a few times throughout the day. I awoke this morning with calf tenderness but no lower back or groin pain. Not sure if this is the 'answer' but thought I'd post my latest. Still stretching my quads (top and outer side). Also, doing other stretches to get rid of any knots in my body.
Ok, the hamstring thing did nothing for me. BUT THE QUAD stretches are giving me the most relief in 14 months! Stretching them about 3 times a day, mostly after exercises or movement, because they cant be stretched cold. Im definitely finding relief and sleeping longer and not in as much pain when it does wake me!
Ok, the hamstring thing did nothing for me. BUT THE QUAD stretches are giving me the most relief in 14 months! Stretching them about 3 times a day, mostly after exercises or movement, because they cant be stretched cold. Im definitely finding relief and sleeping longer and not in as much pain when it does wake me!