RSS twitter youtube

Piriformis syndrome. AKA…

Tue, Nov 9, 2010

MizFit Muzings, Videos

Carpel tunnel of the arse.**

(if you are checking in through a reader there is a video below. no matter how you are checking in the audio is, for some sad reason, not great.)

**for reals. the general consensus is while Im not a ‘cyclist’ my 30 min of recumbent biking for 10 years mightcould have contributed to my arse-situation.  and really carpel tunnel of the a** is far more fun to say than piriformis syndrome.


55 Responses to “Piriformis syndrome. AKA…”

  1. Karyn says:

    Have you tried a golfball? People have told me that works, too.

    I covet your physique, Miz.

  2. Helen says:

    I can kind of hear it LOL.

    Love the tattoo and am sticking to my foam roller.

    Is there a reason you don’t use the foam?

  3. Cammy@TippyToeDiet says:

    hey, I live among people who say they’ve got “the sugar” instead of diabetes, so who am I to quibble with someone if she wants to have carpal tunnel of the ass. Hope it continues to improve!

  4. Loretta says:

    Ouch… I’ve had that condition, and it did take lots of time, patience, stretches and physical therapy, but it did finally clear up. Hope you feel better fast.

  5. Evie says:

    Miz, I have a throbbing in my side hip area and I wonder if this would help me?!

    It feels as though I want someone to always be pressing there if that makes sense :)

  6. Terry says:


    I, too, have had this carpel tunnel of the ass and rolled my way to health.

  7. Lizzie says:

    AAAHHHH! I had this with my IT Band issues last year! There is light at the end of the (arse carpal) tunnel! Learn to love your tennis ball! A wooden rolling pin ALSO works reeeeeeeeeeeeeeeeeally well!! As does prone pigeon pose.

    Sending you lots of love and good glutes vibes xxx

  8. Kimmie says:

    Thanks for this Miz.
    I emailed you this weekend and asked how on earth to sit on a tennis ball :)

    I’ve heard this works wonders.

    Here is hoping it fixes my carpel tunnel of the ass :)

  9. Lydia says:

    Not the point here but you are too cute.

    Hope you are fixed up soon and always love the videos even though I don’t need any rolling :)

  10. Coco says:

    Thanks for the reminder that daily torture can help! I am a slacker but need to do this more.

    My son plays lacrosse, so I use a lacrosse ball - its a smidge smaller and harder. I use it on my feet to, since I am prone to plantar fascitis.

    I love the pigeon pose. That really gets the spot!

  11. Tabitha @ Just Weighing In says:

    ha! Awesome name! Not so awesome injury I’m sure! Glad you’re able to work on making it better…

  12. Marisa @Loser for Life says:

    I’m laughing at carpal tunnel of the arse!
    I’m crying at the pain that is in your arse :( I KNOW that hurts!

  13. dragonmamma says:

    What a coincidence…I do not have carpal arse syndrome YET, but for the past week I’ve been preventing it by stretching out my overly tight piriformus muscles. Here’s the best hip-mobility moves I’ve seen so far:
    That woman is totally awesome. Check out this other hardcore work-out she does: http://www.youtube.com/user/KISSWorkouts#p/u/3/x29a5-u0cu8

    And for rolling your butt? Try out one of those dryer balls that have the little bumps all over them, they feel great! (Also wonderful for the feet.)

  14. Joanna Sutter says:

    Do this for me…two tennis balls…one on each glute. I do this on my back/shoulders and it is amazing!

  15. debby says:

    I’ve never heard of this! But I’ve had carpal tunnel, better and worse, for years, and it is indeed a pain in the a**.

  16. Susan @ Easy At Home Workouts says:

    Looks great! Here’s a tip for the readers….regarding the leg you have extended straight out while you are on the ball, if you cross that ankle over the knee of your other leg i think you open up that spot a little more and expose more of the periformis.

  17. Dr. J says:

    Thanks for teaching me a new trick! I don’t have this, but hey, there’s always tomorrow :-)

    Sorry you have to deal with CT/A!

  18. Gina Fit by 41 Maybe 42 says:

    Sorry to hear about your CT of A. Honestly, I’ve never heard of that before. Thanks for the awareness. And, you do the demo with style and grace.

  19. Neighbor Linda says:

    Girl I love you and you CTA and your VIDS.

  20. Karen says:

    Who knew there was such a thing!? I hate when the healthy habits come back to bite us in the ass. (Bad pun, sorry.) My several-days-a-week-step-aerobics is probably what gave me neuroma. Sigh.

  21. Bea says:

    How on earth do you make that look graceful?

    I love your tattoo.

  22. Patrick says:

    Well, i do not want any condition of the arse. Ever! So if this in any way can be considered a preventitive treatment as well, then I may just have to invest in a tennis ball. Now, while doing this; how do i explain it to my wife, hmmm…

  23. Tracey @ I'm Not Superhuman says:

    Aw, sorry to hear about the injury. No injury is fun-though yours does have a pretty cool name. ;)

  24. LindseyAnn says:

    Whoa-nice ink!!

    Is this something you’d recommend just for piriformis, or for general use/preventative as well?

    • MizFit says:

      all I know for sure is what I was told:

      it’s great for preventative and if you dont really “need it” then your rolling wont be tender/painful.

      anyone else wanna chime in?

      • Heather says:

        I don’t have issues per se with any of my leg muscles, but my foam roll still reveals plenty of tender spots in every muscle I’ve ever taken to it. I suppose there might be someone somewhere whose body is perfectly happy with how it’s being used, but I haven’t met them ;)

        That said, there are days that I have more tender spots than others, or that they hurt more or hurt less … but they’re always there…

  25. Jody - Fit at 52 says:

    Nothing like a tennis ball to work out tightness & injuries & stress! I told you my friend takes a stretching class where they use a tennis balls & foam rollers.

    My youngest stepdaughter now has your prob too so I told her about this & sending her this post! :-)

    Feel better soon!

  26. Helen DoingA180 says:

    @Evie: Your pain sounds like ITB Syndrome to me. You’d be better off using a foam roller.

    @LindseyAnn: I think using the ball as a preventative thing is absolutely ok. Sort of like using a foam roller after every run whether you need it or not. Won’t hurt, but can’t hurt either!

    Miz, did you name your ball yet? I’m dying to know.

  27. Meredith says:

    Yep. Been there rolled that ;)

  28. Slacker Mama says:

    I suffered from Piriformis Syndrome,too! I went to PT 2X a week over the summer, which helped a lot (along with at-home stretching). But I still have some issues. I”m going to break out the ball and see if that helps!

    FWIW, I just said “My a.. was broken” … “Carpal Tunnel of the a.. is definitely much more fun to say!

  29. deb roby says:

    Lacrosse balls. They are firmer and rubbery so they stick to the spot a bit better. But for a beginner in pain they may be too much. And ideally hold the spot for 30 seconds -and up to 60 seconds if you are older. (Carla and others- the trigger the golgi complex response).

    For the questioners- the technique is called Self Myofacial Release. It is a step between static stretching and a personal massage. You can do most of your body (anywhere that a muscle is over a bone.

    I “foam roll” my whole body at least once a day. It is magical.

  30. Yum Yucky says:

    I’ve said it before. We need a Miz Fit Nation workout DVD. I’d totally buy it. Can’t you produce your own? Like an e-book, expect it’s video. ya know?

  31. Shelley B says:

    Thanks for the cool demo - a can of tennis balls is going on my shopping list. Liking the idea of doing some preventative rolling, as CT of the A sounds pretty miserable.

  32. Quix says:

    Just have to chime in and say carpal tunnel of the ass is a much better name. ;) I need to get better with the stretching and rolling. I’ve been lucky this year, but eventually the karma is gonna run out, I know…

  33. Lori says:

    It is amazing what a little tennis ball can do, isn’t it? I had to go to P.T. for my piriformis and was doing that, as well as a bunch of other exercises for several months! I was so happy when I could not longer find tender spots on my butt! I have the whole trigger point kit and still try and do the rolling/exercises occasionally to remain injury free. Hope you are pain free soon!

  34. Ryan @NoMoreBacon says:

    I’m an addict of the foam roller in a very masochistic way, but I can see how the tennis ball would be more targeted too. I’ll try it!

  35. Janell says:

    I use foam and now have skin butt-pools.

  36. melissa @ the delicate place says:

    i had this. omg so painful…it was a running overuse injury and i had to stop running for nearly 3 months. in the meantime i did lots of stretch and strengthening. yoga was my saving grace here. i really believe the core work helped me stop guarding my injury so much. best of luck!

  37. elaine! says:

    I never thought of using a tennis ball instead of a foam roller! I’ll have to give that a try. I bet I can target the tight muscle in the front of my hips with a tennis ball too.

    I was told that a super tight piriformis can throw out your lower back. I think most people who sit all day could use this technique to save their backs, too. :)

  38. Christie {Honoring Health} says:

    Thanks for the video, Miz!

    Ever since we tweeted about it a couple of weeks ago, I have been wondering exactly how to do it.

  39. Tara says:

    Ummmmmm, did you get my application?

    Didn’t you have an ad for professional arse massage?

    I had references and everything.


  40. Nitmos says:

    Oh, this is good for sore muscles? Cool that it has a functional value too….(my pastor will be relieved.)

  41. Lori (Finding Radiance) says:

    I do this with the foam roller. Hurts so good!

    Funny how biking could cause that for you. I am a long distance biker and don’t have issues. Wonder if it is the posture of the recumbent?

  42. charlotte says:

    I know carpal tunnel is an overuse injury which alone could lead to a whole slew of inappropriate jokes which I will keep to myself but still giggle out loud over:) And, for the record, I think the ball (as in tennis or golf) is way better for getting in the muscle than the foam roller… Hope it feels better soon though!

  43. Heather says:

    If you have a lot of pain using a ball, use something softer. As the something softer works out your kinks, then progress to something harder and then harder from there.

  44. Geosomin says:

    When I worked at the Core Performance program for a while they had a whole section int he back of the book of pressure points and self massage with tennis balls and foam rollers.
    Saved my ass. Literally :)

  45. Lisa/Mommy Mo says:

    Carla, we need to have a “playdate” where I show you the other exercises that my sports chiro gave me for the “arse” muscles. Magic, pure magic and my ass doesn’t hurt anymore : ).

  46. karen@fitnessjourney says:

    This is an excellent, cost-effective first line of defense. As a former massage therapist, I would have charged $60 an hour to provide manual treatment for this condition and pretty much would have been doing something similar. This is a common condition with runners, especially those who don’t do adequate stretching.

    Your idea could be very helpful for those with damage to the ligaments in the hip/butt area too. Those structures need a good supply of fresh oxygen to heal. Brilliant!

  47. FatFighterTV says:

    Ouch! I hope your arse feels better real soon!


  1. Tweets that mention Piriformis syndrome | MizFitOnline -- Topsy.com - November 9, 2010

    [...] This post was mentioned on Twitter by FitnessDoc and Gretchen Glasscock, Gretchen Glasscock. Gretchen Glasscock said: Piriformis syndrome. AKA…: Carpel tunnel of the arse.** (if you are checking in through a reader there is a vid… http://bit.ly/9MSylH [...]

  2. Let The Good Times Roll | Running With Perseverence - November 9, 2010

    [...] on November 9, 2010 by Coco I was inspired by MizFit’s ball-rolling demonstration on her Piriformis Syndrome (aka Carpel Tunnel of Arse) article, so tonight I got out a lacrosse ball to work on my lower back pain. This particular pain [...]

  3. Foam Rolling: Fitness Miracle or Fad? | Elite Daily Diet and Fitness - November 10, 2010

    [...] heart and refused to share hers. Did I mention I love the tennis ball to get deep into my glutes (a la the piriformis-beleaguered MizFit)? It’s probably all for the best we did not share the butt ball. My second reaction to all [...]

Leave a Reply