Help for Piriformis muscle
dredremeg
Posts: 202 Member
Does anyone have suggestions how to relieve the piriformis muscle? I recently started running and this muscle has gotten so tight that I can feel the pain in my right butt and down the back of my thigh.
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Replies
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Foam roller and a lacrosse ball. Roll it out!0
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Agree with the foam roller, in fact while looking for foam rolling videos on You Tube, found one specifically for the piriformis.0
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I'm suffering with mine at the moment - ignored it and pulled my hamstring too!!! I found a number of stretches that are helping:
1. Lie on the floor, hug your knee to your chest and then with the opposite hand pull your foot towards you and up. Do both sides 3 times.
2. Lie on your back, bend one knee and place the ankle of the other leg on your knee. Pull your bent knee slowly towards you. Both side 3 times.
3. Lie on your back, straighten one leg straight in the air with the foot flexed. Slowly lower your leg in a straight line to the opposite side. Both sides 3 times.
I also found this really good yoga workout on Youtube, that really helps:
https://www.youtube.com/watch?v=gDQNqZMv1V0
Foam roller too, as already suggested0 -
check out Joe Defranco's 'Limber 11'0
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Cross your leg over your knee and roll your buttcheek around on a baseball. If you do it a couple times a day, everyday, it will subside pretty quickly.0
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_dracarys_ wrote: »Foam roller and a lacrosse ball. Roll it out!
Yup - I sit on a lacrosse ball all the time when this issue strikes.0 -
+1 for ball and foam rolling. I also think tight hip flexors will pull on the piriformis and cause issues. I battle it every once in awhile after dealing with pretty consistent pain last winter.
I also do glute exercises to help strengthen (but wait until pain is gone)0 -
Thanks everyone, I will go out and get a foam roller today.0
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