Sciatica: How to Prevent & Treat This Common Injury
by Melinda Burris
The sciatic nerve is the longest nerve in the human body. It extends all the way from the lower back down the hips and buttocks, and along each leg. Sciatica is a common ailment that occurs when this nerve is injured and inflamed, causing pain that radiates along its full length. Generally, sciatica only occurs on one side of the body at a time. The pain and reduced mobility caused by the condition range greatly, with mild cases resulting in minor discomfort and severe cases resulting in pain that is acute and can be debilitating.
It is important to understand that sciatica is not a diagnosis but rather a symptom that signals an underlying issue or root cause that is inflaming this nerve.
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Millions of people worldwide experience sciatica, but, as this article will discuss, athletes are at higher risk when the sport they participate in, such as hurdling, requires repetitive motion, which can lead to overuse and make competitive athletes more susceptible to its painful symptoms.
What Are Common Root Causes of Sciatica?
Sciatica occurs when the sciatic nerve is compressed, irritated, or inflamed. The most common cause is a herniated disk in the lumbar spine, in which the soft inner material of a spinal disk protrudes and presses on the nerve roots. Other common causes include bone spurs (osteophytes) from spinal degeneration, spinal stenosis (narrowing of the spinal canal), and spondylolisthesis (slipped vertebra). Less commonly, it stems from piriformis syndrome (where the piriformis muscle in the buttocks irritates the nerve). Pregnancy, where the unborn baby is placing pressure on the nerve, tumors, and trauma are also conditions that can lead to sciatica.
As mentioned above, athletes who train and compete in high-impact or repetitive-motion sports are at a higher risk of developing conditions that can cause sciatica. This generally comes down to biomechanics and whether the athlete is using ergonomically sound techniques to perform the required maneuvers. To avoid this, preventative measures against overuse, repetitive strain, and muscle imbalances should be taken.
Examples of moves that can cause strain due to repetition include activities routinely called for in hurdling, such as running, jumping, and twisting. Other sports or training activities that involve heavy lifting regularly can lead to disc issues or muscle tightness that pinches the sciatic nerve.
Hurdling requires explosive energy and movements. The hurdler must run quickly to approach the hurdle at a pace and in a position that allows the body to easily glide over it, with little recovery time before the next hurdle must be cleared. This series of calculated motions requires a lot from the body, namely, rapid hip flexion, extension, and rotation, which places significant stress on the lower back and pelvis.
The demands of repetitive hurdle-clearing on the body can cause the piriformis or hamstrings to tighten, compress the nerve, or exacerbate existing spinal vulnerabilities, making sciatica a serious concern for track and field athletes.
Common Symptoms Associated with Sciatica
Sciatica pain is often described as a burning sensation that shoots down the side of the body, in a particular spot along the nerve, or along its full length, causing pain in the back, hips, thigh, calf, and even down to the foot. Individuals experiencing sciatica often complain of a “pins and needles” sensation that causes a painful numbness and feelings of weakness and instability, particularly in the leg on the affected side.
Small, ordinary bodily reactions, such as coughing or sneezing, can intensify the pain. Bending, lifting, or sitting in one position for an extended period can also worsen the pain.
In severe cases, the individual may experience difficulty walking, and in rare cases, sciatica can cause loss of bladder or bowel control. When the pain is this severe and bodily functions are so impacted, the individual should seek immediate medical attention.
Sciatica has a profound effect on hurdlers, as the nerve pain, reduced strength, and confidence in the affected leg can disrupt stride length and rhythm, leading to a loss of the explosive power required for proper takeoff and landing. This condition should not be ignored; it is not one you can or should attempt to power through. The body senses when it is injured and will adapt by moving in ways that may achieve the objective in the short term, but these inefficient, nonergonomic movements will eventually lead to additional, and perhaps even more severe injuries.
Standard Treatment Measures for Sciatica
The good news is that the vast majority of sciatica cases (as much as 90%) resolve on their own within weeks to months when managed correctly. Self-care initiatives that have proven beneficial for healing include getting adequate rest, while avoiding staying in bed too long, as inertia and prolonged sitting are contraindicated and can cause the sciatic nerve and affected parts of the body to stiffen. Apply heat and ice therapy to the affected area, alternating between the two. Non-steroidal anti-inflammatory drugs (NSAIDs) such as Motrin or ibuprofen can relieve pain by reducing inflammation.
Physical therapy can be key to recovery, as it focuses on stretches and exercises designed to strengthen the body’s core, hips, and back, which help relieve pressure on the nerve. Some examples of stretches beneficial to recovery include piriformis or hamstring stretches.
If the condition does not improve sufficiently with physical therapy and self-care initiatives alone, you should consult your healthcare provider. In cases where the condition persists despite these efforts, a physician may prescribe the administration of corticosteroid injections as a means of reducing inflammation. In rare cases, surgery may be recommended to correct significant nerve compression or weakness that gets progressively worse despite physical therapy and home treatment.
Why Prevention Is So Important for Competitive Athletes to Protect Their Career Longevity
When it comes to injuries of any kind, the adage that “an ounce of prevention is worth a pound of cure” is proven true time and again. Hurdlers and other athletes who depend on explosive power and the ability to perform the same mechanics repeatedly need to focus on building a strong central core. This provides the spine with stability, allowing the body to better absorb impact without injury.
Prevention is key for hurdlers and similar athletes. Regular core strengthening improves spinal stability, helping to better absorb impact. Training should also include regular stretches to increase flexibility (think hamstring, piriformis, and hip flexor stretches). Regularly doing these moves can reduce muscle tightness, which, in turn, reduces the likelihood that the sciatic nerve will become inflamed.
Other key things you can do to avoid injuring the sciatic nerve include the following:
- Always do warm-ups before training or competition, and remember to do your cool-downs once the workout is complete. (An important point that is often emphasized by Coach McGill in this magazine.)
- Choose footwear that is supportive and helps to absorb some of the shocks incurred when running and jumping.
- Avoid overtraining by adopting a solid cross-training approach to minimize your risk of repetitive injuries.
In summary, you should always train smarter, not necessarily harder. By taking simple preventative measures, you can avoid injuries that could take you off the field for a season and ultimately limit or shorten your athletic career.
References:
- Cleveland Clinic. (10 February 2026). “Sciatica: What It Is, Causes, Symptoms, Treatment & Pain Relief.“
- Mayo Clinic Staff. (23 December 2025). “Sciatica – Symptoms and Causes.”
- Mayo Clinic Staff. (23 December 2025). “Sciatica – Diagnosis and Treatment.”
- Riccio, D. (19 October 2023). Running with Sciatica: 4 Things to Know.
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