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Piriformis syndrome

The Piriformis is located deep within your buttocks..

Piriformis syndrome occurs when this muscle spasms and then can present pain.

The piriformis is very close to the sciatic nerve so if this muscle is tight or if its over used due to muscle imbalances it can become shortened or gain in size so that it pushes on to the sciatic nerve which can feel very uncomfortable

The types of pain will vary but they can be sharp, cause numbness or radiating shooting pains down the back of the leg.

. There can be triggers that make this tight muscle worse such as prolonged sitting or walking or running

To envisage where it is think of the base of the spine to the femur – the top of you hip so the bone that sits within the ball and socket joint so it is diagonally underneath you glute max and its role is to externally rotate the hip in a outward direction, this allows the hip and knee to move away from the body – think step overs or getting out of a car.

Strengthening the muscles that surround your hip joint will help correct any imbalances

Using our glute band, squats, hip extension movements – allll the exercises youll find me programming will help reduce the likelihood or the symptoms of PS however if the muscle is in spasm, some gentle walking and stretching would benefit more and then bringing in exercise when its non symptomatic. (you’ll find it will suddenly flare up)

Here’s a list of what stretches id recommend you include! – first photo is to show to sit up first rather than crouch forward – hinge at the hips .

You can damage your piriformis in a fall or have a temporary strain but these stretches can help relieve the spasm or the thickened muscle

lastly id recommend a tennis ball under your butt cheek and roll gently on to it.


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