Piriformis syndrome is a constriction syndrome of the ischiadic nerve in the area of the foramen infrapiriforme. Those affected feel severe pain in the buttocks and in the back of the thigh, which can radiate to the knee and increase, especially during rotary movements. The development of piriformis syndrome can be prevented with simple exercises.
Likewise, an already manifest Piriformis Syndrome can be alleviated with the help of physiotherapy for Piriformis Syndrome, the course of the disease can be attenuated and the duration of Piriformis Syndrome can be shortened. They can be performed by the affected person at home without any aids. However, it is particularly important that the described exercises are performed regularly and conscientiously. Only in this way can a lasting improvement be achieved.
How often should you stretch?
In Piriformis syndrome, stretching is an effective measure that can both relieve existing pain and prevent the recurrence of the symptoms. In principle, the more often and in detail you stretch, the more effective the exercises are. Stretching several times a day for a short period of time is also more effective than doing a single long stretching session.
It is therefore recommended that you include three to five stretching units in your daily routine. This can be, for example, immediately after getting up, during the lunch break and before going to bed. If you follow the units very regularly, you can achieve a lot with 10 minutes of stretching time.
Exercises
For the first exercise, the patient sits upright and stretches one leg forward. An angle of 90° should then be created in the knee joint. The outer side of the thigh has contact with the floor.
The other leg is stretched as far back as possible, here the inner side of the thigh is turned towards the floor. When this initial position is reached, the patient slowly leans the upper body forward and supports the hands on the floor. The stretch should now be felt on the outside of the buttocks of the front leg.
The intensity of the exercise can be further increased by moving the upper body along the front leg towards the foot. The stretched position should now be held for about 20 breaths. Ideally, the exercise is performed two to three times on each side.
During this exercise the patient lies on his back and puts his left leg angled on the floor. The right leg is then brought into position so that the ankle joint is behind the left knee. Now the right foot is pulled as far as possible towards the hip.
Now the left leg is carefully pulled towards the body with both hands below the knee. The stretch should be felt here in the right buttock and hip area. To increase the stretch intensity even more, press the right elbow slightly against the right knee.
Also for this exercise, the position should be held for about 20 breaths and performed at least two to three times on each side. During the next exercise, the patient lies down on the floor on the side. For greater comfort, a pillow can simply be placed under the head.
Now the upper leg is bent at an angle of about 90 degrees, the lower leg remains stretched out on the floor. At the same time, both arms are stretched out in front of the body so that a right angle is formed between the arms and the torso. When the body has stabilized in this position, the upper arm is rotated in a straight axis to the other side.
The head should also be rotated during this movement. This stretching exercise becomes effective when the rotational movement is carried out to such an extent that a noticeable stretching resistance occurs. The described position should then be held for about 5 seconds. Now the described exercise is repeated about 20 times per side.
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