The piriformis lies deep under your buttocks. This tiny muscle rotates your thigh outward, important while walking and running, especially in a sporting environment. If you are experiencing pain down the back of your leg, it may be caused by a tight piriformis, which can affect your sciatic nerve. Strengthening the piriformis helps prevent knee pain, according to a 2006 article by Daniel Lorenz, published by the National Strength and Conditioning Association.
Monster Walks
This exercise strengthens the piriformis while your hips are flexed. Perform this exercise by first securing a short, closed-looped, light-tensioned exercise band around both ankles. Then, bend your hips and knees into a semi-squat position and walk sideways for 10 steps. Finally, walk in the opposite direction for another 10 steps.
Side-Lying Bicycles
Side-lying bicycles work the piriformis as it maintains the angle between your upper and lower thighs. Lie on your left hip and support your upper body weight with your bent left arm; maintain an upright torso. Flex your left hip and left knee as you lift your straightened right leg until it is parallel to the floor; perform a cycling motion with your right leg for 10 repetitions, then switch sides.
Towel Turns
This exercise may be done standing up or sitting down. Place a 4-foot towel across your feet, which are shoulders-width apart. Keep your right heel on the floor and rotate the toes of your right foot from left to right, dragging the entire length of the towel across both feet.
Step-Ups
Use a 6- to 10-inch step or platform for this exercise. Stand with your right foot on the step and pointing forward; your left foot should be perpendicular and behind your right leg with your pelvis at an angle. Complete this exercise by standing up and rotating your pelvis so that your left foot is on the step and pointing forward. Drop your right foot behind your left leg, perpendicular to your left foot with your pelvis at an angle.
Glute and Piriformis Stretch
This stretching exercise must be done after your aerobic and leg strengthening exercises. Perform this stretch by lying on your back with your arms outstretched. Bend your right hip and knee to draw your right leg toward your chest and across your straightened left leg. Hold the stretch for 30 seconds, then switch sides. Do this stretch to prevent and relieve tightness in your gluteal and piriformis muscles, reducing strain on your spine and lower back, according to a 2001 article by Joel Ninos, published by the National Strength and Conditioning Association.
References
- "Strength & Conditioning Journal"; Targeting the Hips to Help Prevent Anterior Knee Pain; Daniel Lorenz, PT, ATC, CSCS; August 2006
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Peggy Houglum and David Perrin; 2005
- "Strength & Conditioning Journal"; A Chain Reaction: The Hip Rotators; Joel Ninos, MS, PT, CSCS; April 2001
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