Piriformis Syndrome: Should You Strengthen OR Stretch?
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- Опубликовано: 5 янв 2025
- If you have a literal pain in the butt (Piriformis Syndrome), chances are you’ve been trying to decide whether you should actually be stretching OR strengthening the piriformis muscle in order to heal/find pain relief! It may seem confusing, but finding the right answer for YOU is simple...
There are many different piriformis STRETCHES out there... and maybe they “hurt so good” - resulting in temporary relief - but don’t actually resolve the problem.
Same thing with STRENGTHEN the piriformis muscle (rather than stretching it).
In this video, I share with you my decision making framework (flowchart/mindmap) for how to know if stretching, strengthening (shortening) the piriformis/glute muscle, or neither are a good idea FOR YOU!
First, I help you identify if your piriformis is actually tight (true tightness) or not (perceived tightness)- as treatments may vary for each.
Then, if you are truly tight, I help you identify the most likely reason for your tightness. Limitations in motion are caused by more than just muscles. Other tissues in the body, like joints and nerves, can also cause lower back pain, sciatica (sciatic nerve pain), or a deep ache or burning pain in your glute/buttock... as well as limit/change the way your body moves in general.
Based upon what you find- I give you a starting point for how to best begin using movement as medicine and finding the best long-term solution.
To get free access to this flowchart (plus other exclusive bonuses)... connect with me & join my free DIY Diagnostic Network FB group 👉 urlgeni.us/fac...
#drcharliejohnsonpt #piriformissyndrome #stretching #strengthtraining #piriformissyndrometreatment #piriformisstrength
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• Piriformis Syndrome: S...
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Thanks for watching! To get free access to this flowchart (plus other exclusive bonuses)... connect with me & join my free DIY Diagnostic Network FB group 👉 urlgeni.us/facebook/YUTB
Hii need to do those exercises on the floor or can also doing in bed ? Thanks ☺️
I'm even more confused now because my pain is bilateral. You talk about testing your good side versus your bad side but would have both sides are bad? My pain started 2 weeks ago today. From the middle of my butt down all the way through my calves complete pain having been able to sit in 2 weeks. I went to the doctor they did a MRI of lumbar spine which came out fine. I told them I didn't think it was my back It's my butt, but they insisted it had to be coming from the back. Now that I ruled that out they're saying piriormus syndrome. All they did was write me a script for physical therapy. I feel like when I work out it's even worse. Heck moving is worse. Laying is not good. I don't even know what to do to feel good to be honest with you and the ortho doctor I seen was spine so he can't help me anymore. I call around trying to figure out who to even see and nobody could tell me they all say that they don't see this part of the body. What am I supposed to do I have a toddler to take care of and two teenage boys. I can't even work like this I'm in so much pain. I can't drive I can't sit I literally go from walking around the house and complete pain to laying around in bed all day incomplete pain. My life is completely different now and I am so sad I have no idea if I'll ever have another life again. We are supposed to go on a cruise April of 2024 I was looking forward to all year and I don't even know if I'll be able to go. Missing out on everything with my kids can't even leave the house. Do you know if someone I could see near Plainfield illinois? I don't know what to do! My email is cjusino1 at the G-mail's if you could think of any way you could help I am desperate. Thanks so much!
Thanks, great video. Related to our offline correspondence yesterday, your test here shows I have a hip joint problem. Per your earlier video, I had already been using your recommended strengthening solution here with notable pain relief. Thanks again! Well done!
Thanks so much! I watched your strengthening video 5 days ago and have been doing the exercises 3x daily and I have seen massive improvement. I was definitely overstretched and strengthening my piriformis was the ticket to reducing the pain. A couple more days and I should be completely pain free I hope!
Awesome Lucas! Glad i could help man!
Thanks!
Thanks a million!
Yes, my right periformis hurts when sitting for a long time. Can this affect Baxters nerve entrapment? This is what I went to see a podiatrist for, a burning heel. X-ray showed no bone spurs. I am 71 so don’t know if degeneration is part of the problem.
Dr Charlie, I have a weak glute on the left and i limp when walking, numbness and tingling from my leg down to my toes. My anterior ankle hurts However my right knee is painful while climbing the stairs. All tests are negative. I am always ashamed whenever someone sees me and asks why I limp like that. I downloaded your diy diagnostic guide and am still trying to understand the flowchart. What stretching can you advise, please? Thank you in advance.
Hey Rochelle! Thanks for sharing and sorry to hear about what you’re dealing with. No fun!
So, truthfully- super difficult to give any stretch/motion recommendations without evaluations/knowing al details and testing things out. Hope that’s fair.
Would you be open to potentially working together? No pressure- but if so, just visit www.drcharliejohnsonpt.com/apply
Is a person able to schedule with a physicL therapist without a referral from family Dr.? I have seen many chiropractors over the years...I believe due to being a hygienist that has to stand the last 10 years that I have muscles in my leg that stay so tight, when I try to get physical it's like lactic acid is already there burning the muscle away...percussive massagers are absolutely crazy feeling in my thigh inner knee and shin splint or side calf muscle tight!!!!
Good question! In many cases yes- it’s called direct access. Call your local PT and inquire 👍
Erector spinae muscle..
Been contacted for decades.
Can't find a stretch
So if I’ve done these and this pain come back and now affecting my whole leg and calf what should I do? I guess it is a nerve issue if my leg is tingling and going numb? But also feels extremely tight but i know I shouldn’t stretch because I am hyper mobile. Very lost.
Hey Amber! Thanks for watching - sorry to hear. Yes, sounds nervy, but would need some more details to be sure.
Are you open to some help?
If so, I’d be happy to review details of your specific case so that I can confirm either way.
Let me know Amber- hang in there!
Hey, I have a nerve problem (positive straight leg raise test) and a hell of lot of pain when doing a figure four stretch on that side. I can bend the knee to my chest but as soon as I rotate the leg inwards just a little, it starts hurting. Its the nerve, I assume, that hurts and sometimes its tingleing too. How does this relate to each other? Greets from Germany
Hey Jan! Yes, sounds like nerve issue is MOST likely limiting factor… as you’ve learned- nerve pain is no joke. My guess is you’re getting irritation of the nerve as it passes just behind the hip joint when you do that little (tweak/rotation) at end of the knee to chest motion. Either way, treat it as nerve problem… which means- do NOT stretch/poke it directly.
Let me know if you’re interested in some help… would love the chance to help you solve this!
No pressure, but if you’re interested- just visit www.drcharliejohnsonpt.com/apply and book a time to chat with us!
Hang in there!
Hey Charlie, thank you. Do you mean the nerve gets irritated when it slides directly behind the hip joint? Like it is out of its normal position?
I might add that the pain goes down to the foot over the day but my PT excludes a disc problem.
I would like to chat with you. How does it work? Teams meeting or something similar?
Greets, Jan
Oh ans btw I tried the test on the belly and it created pain when rotating internally but the range of motion was okay.
@@JanLayneCobain yes, because the nerve travels so closely to the outer part of the hip, it's possible that's what happening. Either way, we can both agree- it just hurts!
May or may not be disc related... disc issues are the number one cause of sciatica.
Pretty easy- just zoom chat. So, you would visit: www.drcharliejohnsonpt.com/apply and book a call... then you'd be prompted to submit a case review (I review personally before your call with us).
You'd be sent the link/details and show up.
Make sense?
Hello! I’m beginning to think I may have problems in the joint of my right hip. (with your help from the videos)
I would love to watch the video you referred to about the man that you said may need a hip replacement… I can’t seem to find it) could I have a link please?
Thanks!!!
Hey Lynda! Will eventually have this in the DIY Diagnostic guide- www.drcharliejohnsonpt.com/DIYGuide but do not just yet…
Also, looks like you requested to join my free FB group- so, I’ll add ya in here shortly and direct you where to find it!
@@drcharliejohnson thank you!
@@lyndamackenzie6476 welcome! 👊🏼