Stretching A Sore Piriformis Muscle?

Stretching A Sore Piriformis Muscle?

The piriformis muscle is an external rotator of the hip along with other muscles that also help with the rotation of the hip such as the superior and inferior gemellus, quadratus femoris, obturator internus, and externus. The piriformis muscle rotates the femur during the hip extension and abducts the femur during flexion of the hip. Here at Within Normal Limits, we offer physical therapy at Glen Cove New York. Schedule with us today to begin working to strengthen your muscles. 

Should You Stretch A Sore Piriformis Muscle?physical therapy glen cove new york

Absolutely! Stretching and exercising is the go-to treatment for piriformis muscle. We stretch the piriformis muscle to reduce tenderness so it’s not irritating the sciatic nerve. The stretch will loosen tight muscles and result in lengthening and creating flexibility. 

Piriformis Muscle Stretches At Physical Therapy Glen Cove New York

  • Knee-to-shoulder piriformis stretch
  • Ankle- over-knee piriformis stretch
  • Bridge
  • Side leg lifts
  • Clamshell
  • Facedown leg raises
  • Standing small range squat

Ways To Avoid Piriformis Syndrome And Release Pain 

Sitting for too long puts pressure on your piriformis muscle and sciatic nerve. Avoid sitting for long periods. You should also avoid sitting exercises such as the bike or rowing machine. If you work a sitting job then you should stand every half hour to release pressure on the piriformis muscle. Some other ways of improvement as well as avoiding this pain is to do aerobic exercise, which helps with the overall well-being of the hip muscle. The best aerobic exercise would be walking or jogging if there’s no pain. Core exercises such as crunches, leg lifts, and planks can help support your piriformis. A foam roller can help locate the spot triggering pain and release the muscle. Yoga and pilates involve lots of stretching that can help many other tight muscles as well.

Contact Physical Therapy Glen Cove New York

Overall if you are in pain you should seek physical therapy. At Within Normal Limits physical therapy in Glen Cove, New York is here to help you improve, maximize movement, manage your pain, and help you reduce your chances of needing surgery. Visit us today by scheduling your appointment