How Do You Heal Piriformis?


Quick Answer

To heal piriformis pain, release pressure on the hips and the sciatic nerve by standing with the feet shoulder-width apart, and rotate the toes to the one side while keeping the opposite heel on the ground, advises Runner's World. Then, return to starting position with the toes pointing straight forward. Repeat 10 times.

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Full Answer

Strengthening hip flexors and gluteal muscles also helps heal piriformis syndrome, reports Runner's World. Lie down, place an ankle weight around a thigh, and bend the leg at a 90-degree angle. Then, lift the leg over the center of the body while keeping the hip and shoulder on the ground. Hold the position, then repeat 10 times on each side.

The piriformis muscle is a flat, band-like muscle situated behind the gluteal muscles. Compression of the sciatic nerve and tightening of the piriformis muscle cause piriformis syndrome, states WebMD. The piriformis muscle guides rotation of the hip, and pressure from it on the sciatic nerve can cause a radiating pain from the buttocks, down the thigh and into the spine.

Because the pain radiates to other parts of the back and legs, piriformis syndrome can be mistaken for another back issues such as a herniated disk or sciatica, according to Runner's World. Symptoms usually start with pain or numbness in the buttocks.

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