Massaging your piriformis muscle may help ease your piriformis syndrome symptoms. Regular self-massage and stretches can help loosen the muscle and reduce pressure on your sciatic nerve. You can use a foam roller, tennis ball, or another similar-sized ball.
Can deep tissue massage help piriformis?
The aim of deep massage is to encourage repair of piriformis, to reduce spasm and therefore its grip on the sciatic nerve. Other muscles of the buttock and thigh can also be released using a technique called Myofascial Release.
What kind of massage is good for piriformis syndrome?
One technique used by massage therapists is applying direct pressure to the length of the piriformis with a tennis ball or the back of their fist, holding until some tissue relaxation is felt. Once the area is loosened, myofascial trigger point treatment and longitudinal stripping techniques can help reduce tension.
How do you release the piriformis muscle?
If you need to release the piriformis on the left side, start by lying on your left side and placing your left elbow on the mat or floor. This will stabilize your upper body. Place the foam roller beneath the back side of your left hip, under your piriformis. Roll back and forth to release the tension in the muscle.
What causes piriformis to flare up?
Piriformis syndrome is usually due to compression or contraction of the piriformis muscle on certain areas of the sciatic nerve; the most common risk factors are overuse or trauma from sports, but other conditions can cause the symptoms.
What does a tight piriformis feel like?
Piriformis syndrome usually starts with pain, tingling, or numbness in the buttocks as a result of the sciatic nerve being compressed. The pain tends to be triggered when climbing stairs or sitting for long periods of time perhaps at work or while driving.
Does ibuprofen help piriformis syndrome?
Over-the-counter anti-inflammatory medications like ibuprofen can reduce swelling and decrease pain. In some cases, your doctor may give an injection directly into the piriformis muscle. A local anesthetic and corticosteroid can help to decrease the spasm and pain.
Does heat help piriformis muscle?
Use ice or heat to help reduce pain. Put ice or a cold pack or a heating pad set on low or a warm cloth on the sore area for 10 to 20 minutes at a time.
Is walking bad for piriformis syndrome?
Overuse or repetitive movements, such as occur with long-distance walking, running, cycling, or rowing can lead to inflammation, spasm, and hypertrophy (enlargement) of the piriformis muscle. This can increase the likelihood of sciatic nerve irritation or entrapment.
What is the best exercise for piriformis syndrome?
- Lie on your back with your legs straight.
- Lift your affected leg and bend your knee. With your opposite hand, reach across your body, and then gently pull your knee toward your opposite shoulder.
- Hold the stretch for 15 to 30 seconds.
- Repeat with your other leg.
- Repeat 2 to 4 times on each side.