I got injured about 2 months ago. I got my right piriformis muscle really angry and tight. Sharp pain in my butt down my right leg into the foot. Sciatic kind of pain. Terrible.
Now the pain is much better I can still feel some numbness and little pain.
I am interested in some exercises for strengthning of the piriformis and the hole butt area without damaging the piriformis.
By the way I have never had any problems with this. I used to play tennis professionaly and never had any major injury. I stopped [ COMPLETELY ] about a year ago and being inactive [ not doing any execise a part from walking a lot ] might have caused this injury.
Thanks a lot everybody who has got any experience with this.
Symptomatic relief of muscle and nerve pain can be obtained by non-steroidal anti-inflammatory drugs and/or muscle relaxants. Conservative treatment usually begins with stretching exercises and massage, and avoidance of contributory activities, such as running, bicycling, rowing, etc. Some clinicians recommend formal physical therapy, including the teaching of stretching techniques, massage, and strengthening of the core muscles (abs, back, etc.) to reduce strain on the piriformis.
Stretching exercises will target the piriformis, but may also include the hamstrings and hip muscles, in order to adequately reduce pain and increase range of motion. Patients with piriformis syndrome may also find relief from ice and heat. Ice can be helpful when the pain starts, or immediately after an activity that causes pain.
This may be simply an ice pack, or ice massage. Alternating heat and ice is often helpful. Custom foot orthotics also help with both treatment and prevention. Gait correction can reduce the use of the piriformis, allowing the muscle to relax and heal itself.