Piriformis Syndrome Rehabilitation

Piriformis Syndrome Rehabilitation

Ask your health care provider which exercises are safe for you. Do exercises exactly as told by your health care provider and adjust them as directed.

It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises, but you should stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider.

Stretching and range of motion exercises

These exercises warm up your muscles and joints and improve the movement and flexibility of your hip and pelvis. These exercises also help to relieve pain, numbness, and tingling.

Exercise A: Hip rotators

  1. Lie on your back on a firm surface.
  2. Pull your left / right knee toward your same shoulder with your left / right hand until your knee is pointing toward the ceiling. Hold your left / right ankle with your other hand.
  3. Keeping your knee steady, gently pull your left / right ankle toward your other shoulder until you feel a stretch in your buttocks.
  4. Hold this position for __________ seconds.

Repeat __________ times. Complete this stretch __________ times a day.

Exercise B: Hip extensors

  1. Lie on your back on a firm surface. Both of your legs should be straight.
  2. Pull your left / right knee to your chest. Hold your leg in this position by holding onto the back of your thigh or the front of your knee.
  3. Hold this position for __________ seconds.
  4. Slowly return to the starting position.

Repeat __________ times. Complete this stretch __________ times a day.

Strengthening exercises

These exercises build strength and endurance in your hip and thigh muscles. Endurance is the ability to use your muscles for a long time, even after they get tired.

Exercise C: Straight leg raises (hip abductors)

  1. Lie on your side with your left / right leg in the top position. Lie so your head, shoulder, knee, and hip line up. Bend your bottom knee to help you balance.
  2. Lift your top leg up 4–6 inches (10–15 cm), keeping your toes pointed straight ahead.
  3. Hold this position for __________ seconds.
  4. Slowly lower your leg to the starting position. Let your muscles relax completely.

Repeat __________ times. Complete this exercise__________ times a day.

Exercise D: Hip abductors and rotators, quadruped

  1. Get on your hands and knees on a firm, lightly padded surface. Your hands should be directly below your shoulders, and your knees should be directly below your hips.
  2. Lift your left / right knee out to the side. Keep your knee bent. Do not twist your body.
  3. Hold this position for __________ seconds.
  4. Slowly lower your leg.

Repeat __________ times. Complete this exercise__________ times a day.

Exercise E: Straight leg raises (hip extensors)

  1. Lie on your abdomen on a bed or a firm surface with a pillow under your hips.
  2. Squeeze your buttock muscles and lift your left / right thigh off the bed. Do not let your back arch.
  3. Hold this position for __________ seconds.
  4. Slowly return to the starting position. Let your muscles relax completely before doing another repetition.

Repeat __________ times. Complete this exercise__________ times a day.

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