Piriformis

The Piriformis is a muscle located deep within the Glutes. It’s role is to aid external rotation (turning out) of the hip joint.

Piriformis syndrome is usually caused by a tightening of the piriformis muscle and can be caused by Overload (or training errors) and Biomechanical Inefficiencies.

Piriformis syndrome is commonly associated with sports that require a lot of running, change of direction or weight bearing activity or in people who lead a sedentary lifestyle.

Other overload causes include:

• Exercising on hard surfaces, like bitumen or concrete;
• Exercising on uneven ground without your recovery accounting for those angles
• Beginning an exercise program without warm ups or after a long lay-off period without a progressive loading strategy
• Increasing exercise intensity or duration too quickly;
• Exercising in worn out or ill fitting shoes;
• Sitting for long periods of time.

Biomechanical Inefficiencies:

The major biomechanical inefficiencies contributing to piriformis syndrome are:

• Faulty foot and body walking or running mechanics. Running or walking with your toes pointed out.
• Gait disturbances and poor posture or sitting habits.
• Spinal problems like herniated discs and spinal stenosis.
• Tight, stiff muscles in the lower back, hips and buttocks.

Prevention. There are a number of preventative techniques that will help to prevent piriformis syndrome

• A thorough and correct warm up.
• Rest and recovery. This can include actual rest or light intensity non weight bearing activities on your body
• Strengthening and conditioning the muscles of the hips, buttocks and lower back.
• Improving flexibility
• Modifying equipment or sitting positions,
• Taking more short breaks from extended seating or standing positions

Stretches

 

https://health.clevelandclinic.org/piriformis-syndrome-stretches-exercises

https://fitnessvolt.com/best-piriformis-stretches/