Stretching for Piriformis Syndrome

Piriformis Muscle 

Your Sciatica-Type Pain Could Be Caused by Piriformis Syndrome

So called "Piriformis Syndrome" is a condition in which the piriformis muscle, located deep in the buttock region, spasms or contracts to cause a deep shooting type pain through the buttocks and usually down the back of the leg. 

This typically happens when the piriformis muscle irritates the sciatic nerve which runs close by the muscle and in some cases even runs through the middle of the muscle.

In addition to the shooting type pain, the symptoms of piriformis syndrome may also include tingling feeling and numbness also deep in the back of the leg and into and similar to common sciatic symptoms.

 Piriformis Muscle Tutorial - Dr Jonathan Kuttner

For relief, try some very gentle stretches for the piriformis. We like the stretch below because just about anyone can do this. The most important thing is to start extremely slowly and stop as soon as you feel any pain. If symptoms continue or have been around for a wile, make sure to seek suitable professional advice before attempting any stretching program.

TECHNIQUE

Sit with one leg straight and hold onto your other ankle. Pull it directly towards your chest.

MUSCLES BEING STRETCHED

Primary muscles: Piriformis. Gemellus superior and inferior. Obturator internus and externus. Quadratus femoris.
Secondary muscle: Gluteus maximus.

INJURY WHERE STRETCH MAY BE USEFUL

Piriformis syndrome. Snapping hip syndrome. Trochanteric bursitis.

ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY

Use your hands and arms to regulate the intensity of this stretch. The closer you pull your foot to your chest, the more intense the stretch.

Click here to learn more about locating trigger points in piriformis.