Piriformis Syndrome and Piriformis Muscle Stretches
Treatment and prevention tips for pirifomis syndrome, plus effective piriformis muscle stretches.
by Brad Walker | First Published November 18, 2005 | Updated September 28, 2018
Piriformis syndrome is a condition in which the piriformis muscle becomes tight or spasms, and irritates the sciatic nerve. This causes pain in the buttocks region and may even result in referred pain in the lower back and thigh. Patients often complain of pain deep within the hip and buttocks, and for this reason, piriformis syndrome has also been referred to as “Deep Buttock” syndrome.
Anatomy of the Piriformis Muscle
The piriformis is a small muscle located deep within the hip and buttocks region. It connects the sacrum (lower region of the spine) to the top of the femur (thigh bone) and aids in external rotation (turning out) of the hip joint.
As you can see from the diagram to the right, there are many muscles and tendons that make up the hip and buttocks region. The diagram shows the posterior (rear) view of the buttock. The piriformis is the horizontal muscle in the center of the picture running over the top of the sciatic nerve.
What Causes Piriformis Syndrome?
Piriformis syndrome is predominantly caused by a shortening or tightening of the piriformis muscle, and while many things can be attributed to this, they can all be categorized into two main groups: Overload (or training errors); and Biomechanical Inefficiencies.
Overload (or training errors): Piriformis syndrome is commonly associated with sports that require a lot of running, change of direction or weight bearing activity. However, piriformis syndrome is not only found in athletes. In fact, a large proportion of reported cases occur in people who lead a sedentary lifestyle. Other overload causes include:
- Exercising on hard surfaces, like concrete;
- Exercising on uneven ground;
- Beginning an exercise program after a long lay-off period;
- Increasing exercise intensity or duration too quickly;
- Exercising in worn out or ill fitting shoes; and
- Sitting for long periods of time.
Biomechanical Inefficiencies: The major biomechanical inefficiencies contributing to piriformis syndrome are faulty foot and body mechanics, gait disturbances and poor posture or sitting habits. Other causes can include spinal problems like herniated discs and spinal stenosis. Other biomechanical causes include:
- Poor running or walking mechanics, including pronation and supination;
- Tight, stiff muscles in the lower back, hips and buttocks; and
- Running or walking with your toes pointed out.
Symptom of Piriformis Syndrome
Pain (or a dull ache) is the most common and obvious symptom associated with piriformis syndrome. This is most often experienced deep within the hip and buttocks region, but can also be experienced anywhere from the lower back to the lower leg.
Weakness, stiffness and a general restriction of movement are also quite common in sufferers of piriformis syndrome. Even tingling and numbness in the legs can be experienced.
Piriformis Syndrome Treatment
Piriformis syndrome is a soft tissue injury of the piriformis muscle and therefore should be treated like any other soft tissue injury.
- Immediately following an injury, or at the onset of pain, the R.I.C.E.R. regimen should be employed. This involves Rest, Ice, Compression, Elevation, and Referral to an appropriate professional for an accurate diagnosis. It is critical that the R.I.C.E.R. regimen be implemented for at least the first 48 to 72 hours. Doing this will give you the best possible chance of a complete and full recovery.
- The next phase of treatment (after the first 48 to 72 hours) involves increasing the flow of oxygen and nutrients to the injured hip. The most common methods used to do this include ultrasound, TENS, heat and massage. The application of heat and massage is one of the most effective treatments for removing scar tissue and speeding up the healing process of the muscles and tendons.
- Next, start to incorporate some very gentle range of motion exercises for the large muscle groups around your hips. The lower back, buttocks, hamstrings, quadriceps and groin are a good place to start.
- Once the pain has been reduced and you can feel some freedom of movement returning to your hip, it’s time to move onto the rehabilitation phase of your treatment. The main aim of this phase is to regain the strength, power, endurance and flexibility of the muscles around your hip and buttocks.
Piriformis Syndrome Prevention
Prevention 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.
1. Warm Up
A 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 tendon injury. Before any activity be sure to thoroughly warm up all the muscles and tendons that will be used during your sport or activity.
2. Rest and Recovery
Rest 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.
3. Strengthening Exercises
Strengthening and conditioning the muscles of the hips, buttocks and lower back will also help to prevent piriformis syndrome.
4. Stretching Exercises
Flexible 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. To keep your piriformis, and the muscles around your piriformis flexible and supple, I’ve included four effective piriformis muscle stretches below.
Sitting Knee-to-chest Buttocks Stretch (1:22) Sit with one leg straight and the other leg crossed over your knee. Pull the raised knee towards your opposite shoulder while keeping your back straight and your shoulders facing forward. Keeping your back straight and your shoulders facing forward will ensure that your buttocks get the maximum benefit from this stretch. Resist the temptation to rotate your shoulders towards your knee. Hold the stretch position for a minimum of 20 seconds and then repeat on the opposite side.
Sitting Foot-to-chest Buttocks Stretch (1:22) Sit with one leg straight and hold onto your other ankle. Pull it directly towards your chest. 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. Hold the stretch position for a minimum of 20 seconds and then repeat on the opposite side.
Sitting Cross-Legged Hip Stretch (1:05) Sit cross legged and keep your back straight. Then gently lean forward. Make the emphasis of this stretch keeping your back straight, rather than trying to lean too far forward. Hold the stretch position for a minimum of 20 seconds.
Cross-Over Hip Stretch (1:27) Lie on your back and cross one leg over the other. Bring your foot up to your opposite knee and with your opposite arm pull your raised knee towards the ground. Keep your shoulders on the ground and concentrate on pulling your raised knee to the ground, not up towards your chest. Hold the stretch position for a minimum of 20 seconds and then repeat on the opposite side.
Want more piriformis muscle stretches?
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Research, References and Related Articles
- The Anatomy of Sports Injuries, 2nd Edition by Brad Walker (ISBN: 978-1623172831)
- Piriformis muscle From Wikipedia, the free encyclopedia.
- Pronation and Supination Identify Pronation and Supination and choose the right shoes to support your foot type.
- Warm up Warm up properly and reduce the risk of sports injury with these warm up exercises and stretches.
- R.I.C.E.R. The R.I.C.E.R. regimen and how to apply ice.
About the Author: Brad Walker is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon (author page) has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 1,000's of verified customer reviews. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.