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\u00a0of the hip). Strong and flexible hip rotators keep\u00a0hip and knee joints\u00a0properly aligned during activity and help prevent sudden twisting of the knee during quick side-to-side movements, quick turns, lunges or squats.
\nThe\u00a0sciatic nerve\u00a0runs 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\u00a0sciatica). It has been suggested that this condition would be better referred to as piriformis impingement due to the impingement of the sciatic nerve.
\nA common cause of\u00a0Piriformis syndrome\u00a0is having tight\u00a0adductor muscles\u00a0(inside your thigh). This means the abductors on the outside cannot work properly and so put more strain on the Piriformis.
\nSymptoms of piriformis syndrome:
\n1.\u00a0 Tenderness in the area of the muscle.
\n2.\u00a0 Pain in the buttocks.
\n3.\u00a0 Pain which radiates down the back of the leg, usually into the hamstrings and sometimes even the\u00a0calf muscles.
\nPiriformis Syndrome Prevention
\nPrevention 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.
\n1.\u00a0\u00a0\u00a0A 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\u00a0tendon injury.
\nBefore 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.
\n2.\u00a0\u00a0\u00a0Rest 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.
\n3.\u00a0\u00a0\u00a0Strengthening and conditioning the muscles of the hips, buttocks and lower back will also help to prevent piriformis syndrome.
\n4.\u00a0\u00a0\u00a0Flexible 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.
\nHow to Stretch the Piriformis Muscle
\nSimple\u00a0Piriformis Muscle Stretch\u00a0Options
\nSitting 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.
\nPiriformis 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.
\nLying 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.
\nPiriformis Stretch – Pigeon Pose
\nThis 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.
\nSlide your right knee forward toward your right hand. Angle your knee, so the outer ankle is touching the floor (see picture).
\nSlide your left leg back as far as comfortable.
\nKeep your hips square to the floor.
\nYou should feel a deep stretch in your right glutes (buttock), hip and the outer thigh.
\nYou 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.
\nBreathe slowly and deeply from your belly. Hold the stretch 30 seconds to 60 seconds and release. Repeat on the other leg.<\/p>\n
Massage Techniques
\nVisiting 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\u00a0Neuromuscular Therapy\u00a0or Trigger Point Therapy, aids in eliminating myofascial\u00a0trigger points\u00a0in the piriformis muscle. The massage therapist may also employ Deep Tissue Massage techniques or\u00a0Myofascial 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.<\/p>\n","protected":false},"excerpt":{"rendered":"
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 … Continue reading