The piriformis muscle is located in the gluteal region of the leg and is responsible for lateral rotation of the leg, or rotating the knee outward, and stabilizing the leg during movement, such as walking and running. The piriformis also sits over the sciatic nerve and when the muscle becomes tight or inflamed, also known as piriformis syndrome, it may irritate the sciatic nerve. The most common symptom of piriformis syndrome is hip pain that may radiate down the back of the leg, according to Spine Universe. Exercises can help relieve the sciatic pain associated with piriformis syndrome.
Causes of Piriformis Syndrome
Overuse and misuse are the most common causes of piriformis syndrome, according to Spine Universe. Improper form during exercise, inadequate rest after and muscle imbalances can all contribute to the disorder. Tightness and injury can also restrict blood flow to the muscle, which slows healing.
The Classic Piriformis Stretch
The piriformis stretch relieves tightness and pain in the piriformis muscle by drawing the leg contrary to its normal movement. The classic piriformis stretch, as outlined by Spine Health, draws the thigh toward the middle of the body and rotates the foot inward. Lie on your back and hug the knee of the affected leg as close to the center of your chest as possible. Keep the arm on the same side wrapped around your knee, grab your ankle with your opposite hand and pull your foot toward your opposite shoulder. You should feel a stretch deep in your glutes. Hold the stretch for 20 seconds, relax and repeat twice.
Retraining the Leg
A tight piriformis can cause the knee to turn outward which can further aggravate the condition. Dr. Stephen M. Pribut's Sport Pages recommends a standing exercise that trains the knee back into position by encouraging the piriformis to release. Stand with your feet as wide as your hips and turn the foot of the injured leg inward, toward the opposite foot, as far as is comfortable. You should feel a stretch in your buttocks and down the outside of the turned leg. Hold the stretch for 10 seconds, relax and repeat 10 times.
Pigeon Pose
The pigeon pose is a variation on the classic piriformis stretch except that it is done face down and uses your body weight to enhance the stretch. On your hands and knees, with your knees lined up below your hips, draw the knee of the injured leg forward between your hands. Extend your other leg straight back so that you are in a modified split with the calf of your injured leg resting on the floor. Keep your hips square with the floor and lean forward onto your forearms until you feel a stretch in the outer thigh and glutes of the injured leg. Hold for up to 20 seconds, relax and repeat twice.
