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