piriformis syndrome

Originally posted by Hot Runner Yes, for over a decade. In my case it was mixed up with some other things (an SI joint injury from a bike crash long ago, scar tissue from a traumatic hamstring injury), but definitely a "pain in the butt" . I finally seemed to be really over it after several months of stretching/strengthening recommended by a PT, but now back to similar issues (mostly on the other side) after getting pushed down in a race earlier this month and messing up my hamstrings again. What really helped/helps: *Stretching AFTER running and riding. Not before. One really helpful stretch is to lie on the floor (needs to be near a door) with one leg propped up against the wall (as close to 90 degrees as I can manage, or enough to feel "stretched" but not painful) and the other straight out on the floor. Hold for 3-5 minutes. There are also piriformis stretches you can do from a lying, sitting, or standing position. Probably better to google this--I don't have links as the PT demonstrated them for me. Similar to some yoga poses. Don't stretch when muscles are cold, only after some activity. *Strengthening of glutes and hamstrings, possible other core muscles if they are weak. In my case my core is pretty strong from swimming but relatively weak hamstrings from years of running. (I'm fairly new to tri/cycling.) I find I have fewer hamstring/piriformis problems if doing more cycling--guessing because it strengthens those muscles. There are also good strength exercises you can do. *Doing strength training that incorporates lateral movements to strengthen abductors/adductors. *Doing anything in my power to avoid sitting too long. This is a real issue for me as my job/family life involve multiple transcontinental flights each year! *Icing after running. *Deep tissue/active release massage--often tight glutes and hamstrings put strain on the piriformis. If it's serious, I really recommend seeing a PT who works with athletes. I didn't do this for years since as a pre-existing condition and one that's not threatening life or limb, my insurance wouldn't cover it. Tried to do exercises on my own and at best got some temporary partial relief. The PT's exercises didn't seem to be doing much at first but after about six months I was running pain free. Now if I can just get there again!

Originally posted by Hot Runner

Yes, for over a decade. In my case it was mixed up with some other things (an SI joint injury from a bike crash long ago, scar tissue from a traumatic hamstring injury), but definitely a "pain in the butt" . I finally seemed to be really over it after several months of stretching/strengthening recommended by a PT, but now back to similar issues (mostly on the other side) after getting pushed down in a race earlier this month and messing up my hamstrings again. What really helped/helps:

*Stretching AFTER running and riding. Not before. One really helpful stretch is to lie on the floor (needs to be near a door) with one leg propped up against the wall (as close to 90 degrees as I can manage, or enough to feel "stretched" but not painful) and the other straight out on the floor. Hold for 3-5 minutes. There are also piriformis stretches you can do from a lying, sitting, or standing position. Probably better to google this--I don't have links as the PT demonstrated them for me. Similar to some yoga poses. Don't stretch when muscles are cold, only after some activity.

*Strengthening of glutes and hamstrings, possible other core muscles if they are weak. In my case my core is pretty strong from swimming but relatively weak hamstrings from years of running. (I'm fairly new to tri/cycling.) I find I have fewer hamstring/piriformis problems if doing more cycling--guessing because it strengthens those muscles. There are also good strength exercises you can do.

*Doing strength training that incorporates lateral movements to strengthen abductors/adductors.

*Doing anything in my power to avoid sitting too long. This is a real issue for me as my job/family life involve multiple transcontinental flights each year!

*Icing after running.

*Deep tissue/active release massage--often tight glutes and hamstrings put strain on the piriformis.

If it's serious, I really recommend seeing a PT who works with athletes. I didn't do this for years since as a pre-existing condition and one that's not threatening life or limb, my insurance wouldn't cover it. Tried to do exercises on my own and at best got some temporary partial relief. The PT's exercises didn't seem to be doing much at first but after about six months I was running pain free. Now if I can just get there again!