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how to relieve piriformis syndrome

How To Relieve Piriformis Syndrome

Piriformis syndrome is a common injury that usually affects runners. It is often described as a pain from the hip shooting down to the back of the leg and radiating up to the hamstring. Not only does piriformis syndrome affect training and performance for a running event, it also affects daily activities like walking and sitting.

Left untreated, pain from piriformis syndrome will worsen to a point where it becomes too difficult to even walk.  To help you recover, we have a few tips you can do.

Piriformis Syndrome Relief: Do’s

  1. Rest, ice, and heat to help relieve pain and other symptoms. Rest is the universal reliever for all types of body injuries, and it also applies to piriformis syndrome. Ice helps by freezing the muscles affected. Finally, heat from a hot compress stimulates healing by increasing blood circulation.
  2. Perform exercises and stretches as prescribed by a doctor or physical therapist. There are exercise and stretch programs for relieving pain from piriformis syndrome. Consult with your doctor or physical therapist for correct and proper execution.
  3. Take anti-inflammatory medications or steroid injections. If the pain proves to be too much to bear, over-the-counter prescription drugs can be taken.

In addition, we also have several reminders one should NOT when suffering from piriformis syndrome. These are listed below.

Piriformis Syndrome Relief: Don’ts

  1. Avoid positions that trigger pain. Certain body positions use the affected muscles and thus trigger pain. To avoid this as well as further aggravating the injured muscles, avoid these positions which include reading in bed, sitting on the floor, or any other position where weight is pushed to the buttock muscles.
  2. Cease activities that aggravate the affected area. We mentioned earlier that rest is recommended not just for healing but also to prevent worsening the injury. Rest includes ceasing all activities utilizing the affected muscles. Thus, if used to running at a certain distance, reduce it by more than half including the intensity. Avoid exercises like lunges, twisting sideways and forceful rotation with weight placed on one leg.
  3. Do not ignore possible symptoms, especially from piriformis trigger points. There are piriformis syndrome cases ending in patients getting hip replacements, because they ignored the pain. Do not ignore the pain especially if felt in muscle groups associated with piriformis syndrome. Get treatment immediately.

Experiencing piriformis syndrome is painful and difficult but don’t lose hope, it can be managed. Follow the do’s and avoid the don’ts and visit a physiotherapist to get the right treatment.

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