Exercise Protocols: Piriformis Muscle

So I am targeting the hips in this week’s 3 exercise protocol. Primarily the piriformis muscle.

It’s a small deep muscle in the hip that lays directly over the sciatic nerve.

If it gets irritated or inflamed, it can press on the sciatic nerve resulting in pain and/or soreness that travels down the back or side of the leg.

The usual go to action would be to stretch the piriformis when it is irritated. However, what if it’s not activated or working?

So my Physio suggested that if you have tried stretching your hips and the pain is not alleviated, then focus on strengthening your hips.

Target abduction strength to help take the pressure off the sciatic nerve. The 3 exercises, with the use of a mini-band, all focus on hip abduction.


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