| Piriformis Syndrome. | | | | is likely to include running. |
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| The Piriformis is one of the small muscles | | | | Gentle stretching if pain allows. |
| deep in the buttocks that rotates the leg | | | | |
| outwards. It runs from the base of the spine | | | | Flexibility and conditioning |
| and attaches to the thigh bone (femur) | | | | |
| roughly where the outside crease in your bum | | | | After the first two to three days a |
| is. The sciatic nerve runs very close to this | | | | stretching and strengthening programme can |
| muscle and sometimes even through it! If the | | | | begin. |
| muscle becomes tight it can put pressure on | | | | |
| the sciatic nerve and cause pain which can | | | | It is important to stretch in conjunction |
| radiate down the leg. | | | | with strengthening and massage. |
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| A common cause of Piriformis syndrome is | | | | Deep sports massage techniques can be used to |
| having tight adductor muscles (inside your | | | | release the tension in the Piriformis muscle. |
| thigh). This means the abductors on the | | | | Massage can be applied on alternate days. At |
| outside cannot work properly and so put more | | | | the very least two to three sessions at the |
| strain on the Piriformis. | | | | start of rehabilitation is a good idea. |
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| Symptoms of piriformis syndrome: | | | | Muscle energy techniques are an excellent way |
| | | | of improving the stretch of the muscle. |
| Tenderness in the area of the muscle. | | | | |
| | | | On a daily basis perform Piriformis |
| Pain in the buttocks. | | | | strengthening exercises immediately followed |
| | | | by stretching. |
| Reduced range of motion of the hip joint. | | | | |
| | | | Hold stretches for 30 seconds and repeat 5 |
| What can you do to help combat piriformis | | | | times. |
| syndrome? | | | | |
| | | | In addition to the specific Piriformis |
| Apply heat. | | | | stretches it is important to stretch the |
| | | | hamstrings, hip abductors and lower back. |
| Stretch the Piriformis muscle. | | | | |
| | | | Return to full fitness. |
| Strengthen the Piriformis muscle. | | | | |
| | | | In most cases a return to jogging is possible |
| See a Physical Therapist professional who can | | | | within 5 days. |
| advise on treatment, rehabilitation and | | | | |
| prevention | | | | But this should be a gradual process |
| | | | combining running and walking. |
| What can a Physical Therapist do? | | | | |
| | | | It is essential that stretching and |
| Apply specific sports massage techniques. | | | | strengthening are continued throughout the |
| | | | rehabilitation process and beyond. |
| Stretch the Piriformis muscle using Muscle | | | | |
| Energy Techniques. | | | | Injury Prevention |
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| Apply ultrasound. | | | | The following steps can be taken to avoid |
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| Advise on strengthening and rehabilitation to | | | | Piriformis syndrome returning: |
| avoid injury recurrence. | | | | |
| | | | Stretch religiously before and after |
| Rehabilitation (Piriformis syndrome) | | | | training. |
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| The guidelines below are for information | | | | If you have a break from training, keep doing |
| purposes only. We recommend seeking | | | | the stretches as you may find things tighten |
| professional advice before starting any | | | | up, especially if you sit for long periods. |
| rehabilitation. | | | | |
| | | | Get a regular sports massage. A good |
| Aims of rehabilitation of Piriformis | | | | therapist will spot potential problems before |
| syndrome: | | | | they happen. |
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| Reduce pain. | | | | Get a bio mechanical assessment. If you over |
| | | | pronate or have one leg longer than the other |
| Improve flexibility and condition of the | | | | then this may make you more susceptible to |
| surrounding muscles through deep massage and | | | | injury. |
| stretching and strengthening. | | | | |
| | | | Maintain regular hip and Piriformis |
| Return to full fitness. | | | | strengthening exercises. |
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| Injury prevention. | | | | Make sure you have the right footwear for |
| | | | your activity and that they are not too old. |
| Reducing pain. | | | | |
| | | | Finally when recovering from injury, do not |
| Ice (apply for 20 minutes) | | | | do too much too soon. |
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| Heat in the form of a hot bath or hot water | | | | Terry O'Brien |
| bottle. | | | | |
| | | | BackTrouble.co. |
| Rest from activities that produce pain. This | | | | |