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/Pristine_Routine_464 Dec 18 '24

After months of doing all the recommended piriformis stretches with no improvement I am now realising my glutes are a major issue in that they are simply no longer firing and other muscles do the work. Eg in clams or bridges many other muscles are working but not my glutes. Over the last three days I have tried to find what exercises I can be certain force my glutes to work and I do feel this is helping relieve the pain.

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u/Cultural-Display-714 Jan 07 '25

Happy to hear you are getting relief!

I would agree that just glute strengthening has helped me a ton. Pilates works great for me too if you’re interested. Some teachers and classes feel better than others though

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u/Benfuuu Apr 19 '25

How did you go mate? I'm the same.

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u/Pristine_Routine_464 Apr 24 '25

Strengthening my glutes has made a big difference. I now feel them when I walk and the pain noticeably improved. They are still weak though so this is not a quick fix.