Monday, October 22, 2012

Piriformis Syndrome Advice UK

Richard Moore is an osteopath in Nottingham UK who has experience of working with both acute and chronic piriformis syndrome.

Working with runners and non-sportspeople has given Richard experience of the many causes of piriformis syndrome as well as the different approaches that can be used in it's treatment. He uses a mixture of osteopathy (mobilisation, manipulation) sports massage and kinesiotape to achieve consistently positive results such as a reduction of pain and increased range of movement.

He says:
Piriformis syndrome can be a debilitating condition that can cause extremely painful sciatica and leg pain. I've found that a mixture of soft tissue mobilisation, muscle energy techniques and manipulations alongside stretching and strengthening exercises give fantastic results.
To find out more about Moore Osteopathy, visit the Facebook page.

Thursday, February 11, 2010

Sciatica and Piriformis Syndrome: Dr. Aaron Filler

A nice video discussing exactly what piriformis syndrome is and how it relates to sciatica.

Monday, December 21, 2009

Using a foam roller

Foam rollers are an excellent way to target muscles that may be difficult to stretch or self-treat, such as piriformis. This video explains how you could use one to good effect.

You can buy foam rollers from Amazon:

White Foam Pilates Roller - 90cm x 15cm (6") diam - £17.90
Foam Roller White 90cm / 10cm (4") diam - £15.80
Foam Roller White 10cm - £18.31




Tuesday, February 17, 2009

Advanced Piriformis Muscle and Glute Stretch



A good stretch here but quite advanced.
As with everthing else on this blog, we recommend visiting a healthcare professional before undertaking any exercises featured here.

Wednesday, September 3, 2008

How to stretch psoas muscle

Through my experiences in clinic I have seen first-hand how tight piriformis can cause or be caused by tightness in surrounding muscles, not least the psoas major muscle.

The psoas is a big, strong muscle running from the anterior bodies and transverse process of all lumbar vertebrae down through the pelvis beneath the inguinal ligament to attach to the lesser trochanter of the femur.

I've already described a psoas MET that I personally use but patients are also recommended to stretch this important muscle themselves. The stretch that I favour is illustrated here:



The most important features of this stretch are to keep the spine upright with the rear knee firmly planted on the ground (a cushion or towel can be used for comfort). This position alone will often induce a stretch but this can be increased further by shifting the weight forward as per the red arrow. It is often advisable to balance yourself on the floor or a nearby table etc when pushing into the stretch.

As with all stretches this should not be painful but you should "feel the stretch" as you hold the position. Hold the position for 30-60 seconds each time and repeat 2 or 3 times once or twice a day. I recommend this stretch as a good daily exercise for anyone who feels stiff in the upper leg or hips before and after regular exercise.

Tuesday, August 5, 2008

A little bit off topic...

A little bit off topic I know, but a friend of mine has just given me a discount code for his website which sells all kinds of male grooming, shaving and body care products: www.aspetto.co.uk

Just enter it into the basket at checkout for 10% off anything on the site:

Summer2008

Enjoy!

Monday, August 4, 2008

Muscles associated with piriformis syndrome

A large proportion of the people who come to me with piriformis syndrome symptoms seem to follow a pattern of tightness and discomfort in surrounding muscles. I have deevloped a very basic routine that lets me target the piriformis but also release the surrounding tissues:


1. Piriformis muscle itself

My favourite piriformis MET stretch has the patient prone on the couch with the affected leg bent at the knee. Using the heel of one hand as an applicator into the mid buttock, I gently rotate the leg towards the outside to stretch the muscle with little or no discomfort. To increase the degree of stretch, literally apply more rotation on the leg.


2. Quadratus Lumborum

Often, these muscles are also tight. I favour a deep tissue massage technique working towards the spine to loosen and stretch this group of muscles.


3. Gluteus Medius

More and more I find tenderness in this muscle on the same side as the tight piriformis. I like to use a direct inhibition technique with the patientside lying with the upper leg flexed at both the hip and knee. The elbow can be used as a direct applicator into the belly of the muscle.


4. Iliopsoas / Psoas Major

I finish with an MET for the iliopsoas. With the patient at the end of the coach, on their back with the non-affected knee to the chest. The affected leg dangles off the couch allowing me to apply pressure to the thigh which the patient pushing against. This is an excellent stretch and one that always raises a smile as they really try to push into the pressure.


This little routine has brought me great results already and I'm developing it every time i use it. I personally think it's a great way of tackling the tight piriformis without too much uncomfortable deep tissue work into already tender muscles.