Piriformis Syndrome Exercises

Paste a VALID AdSense code in Ads Elite Plugin options before activating it.

Both stretching and strengthening exercises are important for treating and preventing piriformis syndrome. Stretching releases tension and pressure on the sciatic nerve whilst ensuring the muscle is strong enough reduces the chances of the injury recurring.

Stretching exercises

  • Stretching exercises are important in the rehabilitation of piriformis syndrome. Due to the position of the muscle static stretches are more appropriate where the stretch is applied then held for a period of time.
  • It is important the stretch is not forced by is applied gently. The piriformis muscle itself should be stretched on a daily basis and in the early stages 3 times a day may be required.
  • In addition other stretching exercises for the groin and other buttock muscles will help ensure the joint is balanced.

Outer hip stretch

Outer hip stretchTo stretch the muscles that rotate the hip outwards. Lie on your back and bend the knee of the leg to be stretched. Use the opposite hand to pull the knee over to the side as shown opposite. You should feel this in the hip and buttocks. Hold stretch for 20 to 30 seconds, repeat 3-5 times and stretch 3 times a day.

Piriformis stretch

Piriformis stretchLay on your back and bend both knees with the feet flat on the floor. Place the outer foot of the leg you wish to stretch on the lower thigh/knee of the other leg. Grip behind the thigh and pull this knee in towards your chest. You should feel a stretch in the buttock. Hold this position for 30 seconds, repeat 3-5 times and stretch 3 times a day.

Another version of this stretch can be done standing up where the knee is placed under and across the body resting on a table. The patient then leans forward using bodyweight to increase the stretch.

Play piriformis stretching exercise video.

Long adductor stretch

Long adductor stretchIt is important to stretch the long aductor muscles which attach at the knee as well as the short adductor muscles which attach above the knee. Long adductor muscles need to be stretched with a straight leg. This can be done either sitting or standing. Short adductor muscles are stretched with the knees bent.

Play long adductor stretch video.

Short adductor muscle stretch

Short adductor stretchSit on the floor and put the soles of your feet together. Use your elbows to apply a gentle downward pressure to your knees to increase the stretch. You should feel a stretch on the inside of the thigh. Hold this position for 30 seconds, repeat 3-5 times and stretch 3 times a day.

Play short adductor stretch exercise video.

Muscle energy technique

With a partner lie on your front and get the partner to rotate the bent leg outwards (towards the horizontal) as far as it will comfortably go. Then the athlete applies gentle pressure at about 25% effort to try and return the leg to the vertical. The partner resists this movement.

Hold this pressure for about 10 seconds and then relax. The partner then moves the leg further to stretch the muscle and holds this position for 30 seconds. Repeat this process until you get no further improvements in mobility. This is an excellent stretching method and has produced some exceptional and instantaneous results. This should only be done by trained therapists.

Foam roller exercises for piriformis syndrome

  • The foam roller is used to apply deep tissue mayofascial release massage to the muscle.
  • One leg is placed across the other to put the muscle on stretch.
  • The athlete then moves over the roller in a slow and controlled manor working backwards and forwards along the length of the muscle.

Strengthening exercises

Strengthening the piriformis muscle itself and also the other hip abductor muscles can be helpful in preventing piriformis syndrome recurring.

Resistance band abduction

Hip abductionStand with one end of the band tied around the ankle and the other end attached to a fixed object, close to the floor. Move the leg out to the side, away from the body, keeping the knee straight. Once you get as far as is comfortable, slowly return the leg back to the center. Repeat 15 times and gradually build this up to 2 sets of 20 reps.

Play hip abduction exercise video.

Side lying clam exercise

Clam exerciseLay on your side with the hip to be worked on top. Bend your knees and position them forwards so that your feet are in line with your spine. Make sure your top hip is directly on top of the other and your back is straight. Keeping the ankles together, raise the top knee away from the bottom one.

Remember, don't move your back or tilt your pelvis, all the movement should be coming from the hip. Slowly return it to the starting position. Repeat 15 times initially and gradually build this up to 2 sets of 20.

Play clam exercise video.

Hip extension exercise

Hip extension exercisePosition yourself on all fours. Shift your weight slightly off the leg to be worked. Keeping the knee bent, raise the knee off the floor so that the sole of the foot moves towards the ceiling. Slowly lower the leg, almost back to the starting position and repeat. Repeat 15 times initially and gradually build this up to 2 sets of 20.

Play hip extension exercise video.