I thought i might share my experience in case it helps someone else going through something similar.
Back in January, I started getting pretty bad nerve pain in one glute. I could feel it when I walked, and certain stretches would set it off. It got to the point where every step would flare it up, which was honestly miserable.
After looking into it, I found out it was likely from heavy leg training combined with some muscle imbalances. My piriformis muscle had basically been overcompensating and tightening up.
I was prescribed muscle relaxants, had massages, and was given some exercises to do at home, along with strict instructions: walking only, no weightlifting.
I followed that for about five weeks and eventually became pain-free. So I went back to the gym… and the second I tried to squat, the pain came right back :,)))
At that point I realised I didn’t really know how to fix the root of the problem, so I decided to work with a sports rehab coach at my gym.
Once the pain wasnt flared up, he assessed me and noticed I had weakness on one side of my hips. Since then, we’ve been working on rebuilding strength properly. I’ve had to adjust how I squat ( no more “ass-to-grass,” just controlled depth with a focus on form) and we’ve also been incorporating deadlifts to strengthen my glutes.
Now I’m completely pain-free from the piriformis issue, and still working on fixing that hip imbalance.
Looking back, the massages, medication, and stretching only gave me temporary relief. In fact the recommended stretches seemed to get the muscle to press on my sciatic nerve causing even more pain. What has actually made the difference was learning how to strengthen my body properly so that my piriformis wasn’t forced to compensate anymore.
Anyway, I’m not sure how many people will benefit from this, but this was my experience!!