Massage therapy requires a lot of physical stamina and strength. In order to function long and be productive it is crucial to work out regularly. I will recommend taking yoga classes and swimming. Those activities relax your body well. If you constantly overwork and do nothing for your body, don”t receive massages yourself – you wouldn”t last long as a therapist.
Recreational athletes are recommended to receive sports massages monthly. That will eliminate tightness in working muscles. Deep tissue massage helps to work adhesions out. Muscles can be stretched at a better level which brings better athletic performance. Sports and deep tissue massage include rotations in the joints, passive stretching and profound deep muscle work, which improves blood and lymph circulation to athlete’s muscles. Regular massages help in avoiding injuries, bringing your sense of well-being at higher level.
The piriformis is a flat muscle, pyramidal in shape, lying almost parallel with the posterior margin of the gluteus medius. It laterally rotates and stabilizes the hip. This muscle is important for athletes who participate in running sports that require sudden changes of direction. The piriformis works along with other hip rotators to turn the hips and upper leg outward (external rotation of the hip). Strong and flexible hip rotators keep hip and knee joints properly aligned during activity and help prevent sudden twisting of the knee during quick side-to-side movements, quick turns, lunges or squats.
The sciatic nerve runs very close to this muscle and in some people (around 10% of the population) it passes straight through the muscles’ fibres! If the piriformis muscle becomes tight it can put pressure on the sciatic nerve and cause pain which can radiate down the leg, commonly known as sciatic pain (see sciatica). It has been suggested that this condition would be better referred to as piriformis impingement due to the impingement of the sciatic nerve.
A common cause of Piriformis syndrome is having tight adductor muscles (inside your thigh). This means the abductors on the outside cannot work properly and so put more strain on the Piriformis.
Symptoms of piriformis syndrome:
1. Tenderness in the area of the muscle.
2. Pain in the buttocks.
3. Pain which radiates down the back of the leg, usually into the hamstrings and sometimes even the calf muscles.
Piriformis Syndrome Prevention
Prevention is the key when it comes to piriformis syndrome. The more you can do to prevent it, the better off you’ll be. There are a number of preventative techniques that will help to prevent piriformis syndrome, including modifying equipment or sitting positions, taking extended rests and even learning new routines for repetitive activities. However, there are four preventative measures that I feel are far more important and effective.
1. A thorough and correct warm up will help to prepare the muscles and tendons for any activity to come. Without a proper warm up the muscles and tendons will be tight and stiff. There will be limited blood flow to the hip area, which will result in a lack of oxygen and nutrients for the muscles. This is a sure-fire recipe for a muscle or tendon injury.
Before any activity be sure to thoroughly warm up all the muscles and tendons that will be used during your sport or activity. Click here for a detailed explanation of how, why and when to perform your warm up.
2. Rest and recovery are extremely important; especially for athletes or individuals whose lifestyle involves strenuous physical activity. Be sure to let your muscles rest and recover after heavy physical activity.
3. Strengthening and conditioning the muscles of the hips, buttocks and lower back will also help to prevent piriformis syndrome.
4. Flexible muscles and tendons are extremely important in the prevention of most strain or sprain injuries. When muscles and tendons are flexible and supple, they are able to move and perform without being over stretched. If however, your muscles and tendons are tight and stiff, it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement. When this happens, strains, sprains, and pulled muscles occur.
How to Stretch the Piriformis Muscle
Simple Piriformis Muscle Stretch Options
Sitting Cross-Legged. One of the easiest ways to keep your hips open and stretch your piriformis muscle is by sitting cross-legged on the floor for several minutes a day.
Piriformis Chair Stretch. Another easy way to stretch out the piriformis, especially if you have a desk job, is to cross one leg over the other with your ankle resting on the knee of the opposite leg. Gently press down on the inside of the knee and slowly lean forward until you feel a mild stretch in the hips.
Lying Piriformis Stretch. A more intense stretch can be performed while laying on your back on the floor. Cross the right leg over the left, with the right ankle resting on the left knee. Slowly lift the left foot off the floor and toward you while you apply gentle pressure to the inside of the right knee. Hold 20 to 30 seconds, and repeat on the other side.
Piriformis Stretch – Pigeon Pose
This stretch is a more advanced piriformis and hip stretch, in which you use your whole body weight to stretch the piriformis, the IT band and other hip rotators. Use caution as you get in to and out of this pose. Start in a push-up position on your hand and toes.
Slide your right knee forward toward your right hand. Angle your knee, so the outer ankle is touching the floor (see picture).
Slide your left leg back as far as comfortable.
Keep your hips square to the floor.
You should feel a deep stretch in your right glutes (buttock), hip and the outer thigh.
You can either stay up on your hands or fold forward and let your forearms rest on the floor in front of you or fully extend your arm in front of you.
Breathe slowly and deeply from your belly. Hold the stretch 30 seconds to 60 seconds and release. Repeat on the other leg.
Massage Techniques
Visiting a specialized massage therapist is essential in experiencing relief from the condition, as the licensed massage therapist will be familiar with a wide variety of techniques. One technique, called Neuromuscular Therapy or Trigger Point Therapy, aids in eliminating myofascial trigger points in the piriformis muscle. The massage therapist may also employ Deep Tissue Massage techniques or Myofascial Release techniques, both of which assist in separating the piriformis muscle from surrounding tissues. A combination of deep tissue, therapeutic and trigger point therapy might be combined to improve the overall condition.
