Unless you stretch properly, resistance exercises for the legs, runs, walks or aerobics classes can lead to tight gluteal muscles and pain running down the back of the leg. Piriformis syndrome is a collection of symptoms that result when the piriformis muscle presses on the sciatic nerve. These can include pain or tingling down the back of the leg, limited range of motion and tenderness under the gluteal muscles of the affected hip.
Features
The piriformis muscle originates on the inner surface of the bones surrounding your pelvic cavity. It attaches on the upper, posterior end of your thigh bone, adjacent to the hip joint capsule. This muscle abducts your thigh and rotates it outward. The sciatic nerve runs underneath the piriformis in most people. Muscle spasms or a tight piriformis will compress against the sciatic nerve. In some people, the sciatic nerve divides into two sections with one part running through and splitting the piriformis muscle, increasing the likelihood and intensity of the symptoms associated with piriformis syndrome.
Standing Stretch
You can perform a standing piriformis stretch anywhere, including out on a running trail or on the sidelines of a tennis court. The stretch requires balancing on one leg so you may need to stand near a wall or an immovable object. Balance on your left leg as you place the outer border of your right calf just above your left knee. Bend your left leg into a semi-squat position and stick your buttocks out behind you. Hugging your right thigh against your chest stretches the right piriformis muscle; hold the stretch for 10 seconds, then switch legs.
Lying Stretch
You should perform the lying piriformis stretch in addition to the standing stretch whenever you can lie flat on your back. First, bend both knees toward your chest. Cross your right knee across your left thigh. Pull the knees against your chest to stretch your right piriformis muscle; hold the stretch for 10 seconds, then switch legs.
Quadruped Stretch
Start on your hands and knees. Straighten your right leg as you turn your left foot so that it rests on the floor underneath your right thigh; your left knee stays on the floor. Stick your buttocks out and press the weight of your body into your left hip to stretch your left piriformis muscle. Hold the stretch for 10 seconds, then repeat on the other leg.
Considerations
Although you will likely experience piriformis syndrome on just one leg, you should stretch both legs to maintain flexibility on both sides. Place a hot pack underneath the affected muscle to improve circulation, making it easier and less painful to stretch your piriformis. Complete three to four reps of two stretches five days a week.
References
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D., Peggy Houglum, Ph.D., and David Perrin, Ph.D.; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
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