Meralgia paresthetica: Exercises to relieve yourself?

psoas and adductor stretch

If you are one of the many people suffering from meralgia paresthetica, you know how painful and frustrating it can be. Fortunately, there are exercises that can help relieve symptoms.

In this article, we are going to discuss the best exercises to improve your condition.

Meralgia paresthetica: What is it?

La meralgia paresthetica is a complex syndrome which associates pain in the anterolateral part of the thigh, most often resulting from a conflict between the lateral cutaneous nerve of the thigh (or femoro-cutaneous) and the osteo-fibrous canal which it crosses, at the level of the inguinal ligament (in the groin).

The root cause is compression and/or irritation of the lateral thigh cutaneous nerve as it passes through or near the inguinal ligament. This results in pain, paresthesia (abnormal sensation) and/or dysesthesia (altered sensation) in the distribution of this nerve.

This condition can be caused by any factor leading to inflammation or local edema in this area. In order to fully understand what a meralgia paresthetica, it is important to know a little about human anatomy, and more precisely the structure of the lateral cutaneous nerve of the thigh.

Anatomy of the Lateral Cutaneous Nerve of the Thigh

Le lateral cutaneous nerve of the thigh (L2 and L3) is a nerve that arises from lumbar plexus and runs obliquely towards the antero-superior iliac spine. It passes to the deep surface of the inguinal ligament and, when it arrives in the thigh, divides into anterior and posterior branches.

The main function of this nerve is to provide sensation to the skin of the lateral aspect of the thigh. This area includes the hip, groin and upper leg. Anatomically, the lateral cutaneous nerve of the thigh is a branch of the dorsal branches of L2-L3.

It has both motor and sensory fibers. The motor fibers innervate the quadriceps femoris muscle, which is responsible for the extension of the knee joint. Sensory fibers provide sensation to the skin on the lateral side of the thigh.

Causes of meralgia paresthetica

La meralgia paresthetica is most commonly caused by compression of the lateral cutaneous nerve of the thigh. This can happen due to a number of different factors, including:

  • Wearing tight clothing or belts that compress the waist or upper thighs;
  • Pregnancy ;
  • Obesity ;
  • Hernias;
  • scar tissue;
  • Tumors ;

Symptoms of meralgia paresthetica

The most common symptom of meralgia paresthetica is pain on the lateral aspect of the thigh. This pain is often described as a burning or sharp sensation. Other symptoms may include:

  • Paresthesia (abnormal sensation);
  • Dysesthesia (altered sensation);
  • Numbness;
  • Weakness ;
  • Muscle wasting.

Available treatments

There are a number of different treatment options for meralgia paresthetica. These are medical and alternative treatments.

Medical treatments

Medical treatments for meralgia paresthetica often aim to relieve symptoms. This can be done with medication, such as pain relievers or anti-inflammatories.

At the site of pain, injections of local anesthetics or nerve blocks can be used to provide relief. In some cases, surgery may be needed to release the pressure on the lateral thigh cutaneous nerve.

Alternative treatments

There are also several alternative treatments that can help relieve the symptoms of paresthesia and meralgia paresthetica.

These include acupuncture, massage therapy, kinesitherapy (physiotherapy), osteopathic care and yoga. Some people find relief from symptoms by using electrical stimulation devices or taking herbal supplements (homeopathy).

It is best to consult a health professional to ensure optimal healing.

Natural remedies

Although they are not supported by solid scientific evidence, several natural products and home remedies are used to treat symptoms related to meralgia paresthetica, in particular for their anti-inflammatory power. It is essential to consult a doctor beforehand, mainly to avoid drug interactions and side effects.

Here is a non-exhaustive list of plants and essential oils that are effective in controlling pain and inflammation. The products are available on the site Country. Use promo code LOMBAFIT15 if you wish to obtain one of the following products, or any remedy aimed at relieving your symptoms and improving your quality of life:

  • Turmeric. Thanks to its antioxidant and anti-inflammatory powers very powerful, turmeric is one of the most used plants in a culinary and therapeutic context. The composition of turmeric is essentially made of essential oils, vitamins (B1, B2, B6, C, E, K) and trace elements. But it is to its composition rich in curcumin and curcuminoids that we owe them and calm skin of this spice.
  • Ginger. In addition to the special flavor it brings to the kitchen and its aphrodisiac properties, ginger is a root well known for its anti-inflammatory powers. the gingerol gives it its anti-inflammatory action. It is an active component acting on the inflammatory pain related to chronic joint inflammatory diseases, including rheumatoid arthritis, lupus, rheumatic diseases, etc. It has been proven that this active element is also effective in acting on the inflammation linked to arthritis and sciatica. Ginger also has other benefits thanks to its high potassium content and its richness in trace elements (calcium, magnesium, phosphorus, sodium) and vitamins (provitamin and vitamin B9).
  • Omega-3s. Omega-3s are polyunsaturated fatty acids that play a very important role in the functioning of our body. They are provided by food in three natural forms: docosahexaenoic acid (DHA), alpha linolenic acid (ALA) and eicosapentaenoic acid (EPA). Beyond their action on the brain and the cardiovascular system, omega-3s prove very effective against inflammation. Indeed, they have the ability to act on the inflammatory mechanisms in osteoarthritis by slowing down cartilage destruction, thus they reduce the intensity of osteoarthritis pain. Sciatica, being most often linked to an inflammation secondary to a herniated disc, it can also respond to omega-3 provided it is consumed regularly. 
  • Lemon eucalyptusEucalyptus is a plant most often used in the form of herbal tea or essential oil. She would have anti-inflammatory effects which give it the ability to act on the bone and joint pain in general and the pain of sciatica in particular.
  • wintergreen. Wintergreen is a shrub from which a very interesting essential oil is extracted. It is one of the most used essential oils in aromatherapy. This oil extracted from the shrub bearing the same name, is used in massage to relieve sciatica and act like a analgesic. Indeed, it provides a heating effect thanks to its ability toactivate blood circulation locally.

Remember that these products do not replace medical treatment. Do not hesitate to consult for support adapted to your condition.

What exercises to relieve yourself?

La meralgia paresthetica is a condition characterized by burning and tingling sensations in the outer thigh. There is no one-size-fits-all approach to managing meralgia paresthetica, because the experience of pain varies from person to person.

Although there is no one-size-fits-all solution, some exercises can be prescribed by a physiotherapist to help relieve symptoms. However, it is important to note that these exercises should be discontinued if they cause pain.

Here are some examples of exercises that may be prescribed:

  • Dynamic psoas stretch (in knight position) : This stretch is done by sitting on the floor with the legs in a straddle position. In this position, lean forward and reach your hands towards your feet. Hold this stretch for 30 seconds.
  • Dynamic quadriceps stretch (standing or sideways) : Start by standing with your feet hip-width apart. Bend one knee and grab your ankle with the hand on the same side. Gently pull your heel toward your buttock, keeping your thigh close to your chest. Hold this stretch for 30 seconds and repeat on the other side.
  • Stretching of the adductors: this stretch is done by sitting on the floor, legs stretched out in front of you. Place a towel around the sole of one foot and use it to gently pull your leg to the opposite side of your body. Hold this stretch for 30 seconds and repeat on the other side.
  • Hip external rotation stretch: This stretch is done while lying on your back with both legs bent and feet flat on the floor. Place a towel around the thigh of one leg and use it to pull your leg across your body to the opposite side. Hold this stretch for 30 seconds and repeat on the other side.
  • Reinforcement of the pelvis, core, hip region : There are a number of different exercises that can be prescribed to help strengthen the pelvis, core and hip. These exercises should be performed under the guidance of a physical therapist.
  • Bridges;
  • Clamshells;
  • Pilates scissors;
  • Side plank.

These are just a few examples of exercises that may be prescribed to help relieve the pain of meralgia paresthetica. It is important to consult with a healthcare professional (such as a physical therapist or physical therapist) to find the exercises that are best for you.

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