A bruised tailbone, medically known as coccydynia, is a common and often painful injury resulting from trauma to the small bone at the bottom of the spine. Many individuals experiencing this discomfort wonder about continuing their regular physical activities, particularly running.
Understanding a Bruised Tailbone
The tailbone, or coccyx, is a small, triangular bone located at the base of the spine, just above the buttocks. It is composed of three to five fused vertebrae and provides support when sitting, acting as an attachment point for various muscles, tendons, and ligaments of the pelvic floor. Injuries to the coccyx typically occur from direct trauma, such as a hard fall onto the buttocks, a direct blow, or even childbirth.
When the tailbone is bruised, the surrounding tissues and ligaments become inflamed and tender. Common symptoms include localized pain and tenderness at the bottom of the spine, which often worsens when sitting, leaning back, or transitioning from sitting to standing. Individuals might also experience discomfort during bowel movements or activities that put pressure on the area. The pain can range from a dull ache to a sharp pain, making everyday movements challenging.
Running with a Bruised Tailbone
Engaging in running with a bruised tailbone is not recommended due to the nature of the injury and the biomechanics of the activity. Each stride taken during running creates repetitive impact and jarring motion that can aggravate the injured coccyx. The force transmitted through the legs and spine during foot strike directly impacts the pelvic region, where the tailbone is situated. This constant shock can intensify inflammation and pain, hindering the healing process.
The muscles surrounding the tailbone are actively engaged during running. Contractions and movements of these muscles can pull on their attachments near the coccyx, leading to increased discomfort and further irritation of the bruised area. Continuing to run under these conditions prevents the damaged tissues from recovering, potentially prolonging the pain and extending the recovery period. Rest is a primary component of healing for such an injury.
Managing the Injury and Returning to Activity
Effective management of a bruised tailbone begins with reducing pressure on the injured area and controlling pain. Rest is important, as it allows the inflamed tissues to heal without further irritation.
Applying ice packs to the affected area for 15-20 minutes several times a day can help reduce swelling and pain. Over-the-counter pain relievers, such as ibuprofen, can also help manage discomfort and inflammation. Using a specialized coccyx cushion, often shaped like a donut or with a cutout at the back, can alleviate pressure on the tailbone when sitting.
Modifying daily activities is important to prevent exacerbating the injury. Individuals should avoid prolonged sitting on hard surfaces, as this directly pressures the coccyx. Activities that involve impact or sustained pressure on the tailbone, such as cycling, rowing, or high-impact exercises like jumping, should be avoided until pain subsides. Listening to the body and stopping any activity that causes increased pain indicates the activity is detrimental to healing.
Seeking medical attention is advisable if the pain is severe, does not improve with home care after a few weeks, or if new symptoms like numbness, tingling, or weakness in the legs develop. A healthcare professional can diagnose the injury and rule out more serious conditions. When considering a return to physical activity, particularly running, a gradual and progressive approach is important. Begin with low-impact activities like walking on soft surfaces or swimming. Only once the tailbone is pain-free during daily movements and low-impact exercises should a slow reintroduction to running be considered, starting with short intervals and gradually increasing duration and intensity while continuously monitoring for any return of pain.