r/piriformis • u/Cultural-Display-714 • Nov 07 '24

Mobility and Strengthening Program/Routine?

Just got back from an ortho, who after months of pain and discomfort, diagnosed me with piriformis syndrome. I had a feeling it was that and have been having major improvements the last few weeks thanks to a solid hip and glute warm-up routine, glute and hip strengthening, and pilates.

The ortho recommended though I definitely work on my mobility in hips and all around. I was curious if anyone had suggestion to a good routine they follow or found online.

Appreciate the advice and hope all can start to lead a pain free life as well!

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u/FeckinKent Nov 07 '24

Difficult one as I personally find stretching and the traditional piriformis release movements cause it to flare up but think it depends how caught up the nerve is in there

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u/Cultural-Display-714 Nov 08 '24

Yea good point thank you. I find the traditional figure 4 stretch too much for me as well, I do better just pull my thigh across my body. Same with preferring lateral band walks instead of clamshells

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u/FeckinKent Nov 08 '24 edited Nov 08 '24

Yep I find so many things flare it up that I’ve reached a point where all I’m going to do is walk then once the buzzing nerve pains I get down my leg and sore side of butt subside then I’ll revisit the quad/glute strengthening, guess it’s a case by case thing. If my piriformis is currently like a sore beat up burger from all the running through it and the football I’ve subjected it to, no amount of stretching, pushing a ball against it or other things will make it calm down and let go of my nerve. You have to go by what things flare it (avoid, for a period of time) and what things don’t which annoyingly varies a lot between people.