Thanks so much for watching! Want to pinpoint the source of your back, butt, or sciatica pain without needing expensive images or a specialist? 🔥Grab my FREE “Better Than an MRI DIY Diagnostic Guide” here 👉 www.drcharliejohnsonpt.com/diyguide
Dr. Charlie, the “Stop Stretching” and this video helped me solve the riddle with my piriformis syndrome. I was convinced I was a “long” piriformis sufferer and would do the clamshell exercises I learned in the “Stop Stretching” video to strengthen the muscle anytime there was even a hint that I was developing pain, as was the case a week ago with my left piriformis. But this time, I also incorporated the bridge with hip rotation. Over the course of a few days it prevented my left piriformis from getting worse and the pain went away. Here’s where things got weird. I immediately started to develop pain in my right piriformis. It was as if it jumped from one side to the other. I kept performing the strengthening exercises however it didn’t help and over the last several days I’ve been in extreme pain. I was completely confused as to what was going on so I began searching more videos and came across this one. I was a firm believer I had “long” piriformis but after hearing you say if something doesn’t work, do the opposite I decided to STRETCH my right piriformis, and guess what? It relieved the pain. Then the lightbulb went off in my head - the bridge with hip rotation. This exercise works both legs at the same time. I realized the reason why the piriformis pain seemed to jump from one leg to another is because I have “long” and “short” piriformis muscles in my left and right legs respectively. Something I wasn’t aware was even possible. While the bridge with hip rotation was easing the pain in my left leg, it was causing my right leg to get worse. Not sure if you’ve come across a case like this before but thought I’d share if in hope that it helps someone else in a similar situation.
Hi i feel almost similar. I am doing the strengthening and it is helping me. I am not stretching but then also sometimes have more pain so it seems confusing.
@@bettywebb129 thanks for watching and for your feedback! Glad you’ve found my content helpful. Not sure what you’re dealing with- but let me know if you’re interested in some help. I’d be happy to review your case 👍
Hit the point! Struggling with sometimes extreme pain since 2 years- did yoga, did stretching, did strengthening, did nothing, watched tons of videos, took painkillers... collecting data is finally bringing me to the most important part in this voyage: ME! Listening to my body, taking responsibility for myself and not giving it away to somebody else to “fix” it. Sensing what is doing good, where are my limits, what feels right... Yes, it IS a pain in the a..but finally coming back to myself is the gift hidden inside. At the moment QiGong is working for me and stopping old habits ..data collection continues 😉 I encourage everybody to take this challenge as a chance. And i know you can do it too!
I've just recently discovered qigong it has helped me a lot for my back pain. My piriformis has just began to hurt a lot, I guess from the physical therapy. Can you recommend any qigong videos that help with piriformis?
well then the big question is if my piriformis is stretched(weak) how could it be impinging on my nerve to cause pain?? it sems logic that a tight, constrictive muscle is compressing the nerve..true? would you agree? confused.......
Hey! Try not to overthink this. Disconnect the movement (input) from what you “think” it’s doing. Test the input and then determine- same, better, worse. Let the data lead the way…
25:31 I’ve been “doing less” all my life though. I’ve had this for over 20 years and it’s only gotten worse (slowly). I haven’t stretched until several years ago. How can I do less?
Hi. I have had this 'pain in the butt' problem for awhile. I haven't been able to walk normal or even move very well without pain. I felt like I was going to live with this forever. Then, I watched some the other PTs videos and realized that my pain does seem to come from exactly where the piriformis muscle is. I know, now it is not the sciatica. I then tried all the stretching exercises (from the other PTs videos) and none of the exercises (stretching) gave me any relief. Then, last night, I found your video ( the one with two exercises) and because I don't have a rubber band (I ordered a set) yet, I tried the first one. After working out both sides, I felt better right away. I put a heating pad on my butt for a little while at night and took a muscle relaxer before going to sleep (I have them for fibromyalgia) and OMG, what a difference the next morning, I could walk normal with only a little pain. My plan is going to continue strengthening this muscle. I think maybe, someday, Ill be able to run again. The results were amazing. I think you are right, to 'try what works', and for me, it is/was a good strategy. Thanks for your videos. 😉
A similar proposition. I was having difficulty lifting my right leg without pain. Pain and spasms in my psoas. PT tests and says, you have weak gluteus medius. Do these exercises. Everything became much worse. Psoas was tight as a rope. After TWO years I go back to my doctor. Now just about every muscle in my leg and hip (now bursitis). She suggests I see an acupuncturist. The first session with needles in my glutes and high stimulation, she was get absolutely no response. So she leaves the room for a few minutes and leaves everything in place. After about 10 minutes I felt a quick twinge in my butt. Then another. It turns out the nerves that should have been signaling the glutes to engage had gone to sleep (common I later understand in older people whose spines maybe shrinking. So for 2 years I have been working 2 days a week with a trainer and daily on my own to strengthen the glute. Since it wasn’t doing its job every muscle in the surrounding region was trying to take on its work load and were VERY angry. It’s taken nearly 2 years of regular acupuncture and gentle massage to get relief. The psoas remains a little pissy. I haven’t yet but need to circle back to the pain clinic who originally sent me off on the glute strengthening path. Keep questioning and thinking outside of the box! It is not one test fits all! Or maybe even any. Sorry for going on but even now so few people even get, or believe, me when I explain my experience! Thanks!
For a powerpoint presentation, this is the best video I have seen on treating this pain and not losing hope. And you are right Dr. Charlie! I found this to be a huge sign of relief, as I was trying everything I was being told and even after a few days of trying your strengthening exercises, I found relief.
I have had this butt cheeks pain for a few years because I play soccer and I'm over 50. The stretching and strengthening exercises have fixed the pain after a month. Don’t run until the pain is 95% gone. I played soccer today and am so glad I didn’t have any pain.
The thing is the stretching works for me, feels great, relieves pain but in a short amount of time it comes right back. So the stretching both works and doesn’t work.
Thanks for watching Stephen... for sure- I wish I could say "I know everything"... but I don't. One thing I do know is that people with these issues need to be willing to collect data and test to learn what works best for them. Wish there was a magic pill- but there's NOT! Appreciate your comment- let me know if ya have specific questions for me! Keep at it!
@@drcharliejohnson yes I've just finished watching a lady talking about tightening her piriformis based on your advice,so I currently do side clam raises, donkey kicks and squats in a fashion also straight leg side raises laying down,I was wondering if I am doing the correct routine you gave this lady as she seems to have gotten instantly better,I also would 10km each day prior to getting this but now it's decreased significantly.could you give the specific routine for tightening the piriformis.
@@stephencomer9276 thanks for sharing! So, goal is to see an immediate change with any inputs (exercises) you try... not one that takes days to determine effects. Truthfully, hard to give specific advice without knowing more about your case- hope that's fair. No pressure of course, but I do consult with folks worldwide- And would love to chat with you to see if/how we can help. If you're interested in potentially working together- feel free to set up a chat by visiting www.drcharliejohnsonpt.com/apply Sound good?
If the piriformis is a lateral rotator then the higher knee is in relative internal rotation compared to the lower knee. That indicates a lengthened piriformis in the higher knee, I think. I think Dr. Charlie may be confused. Furthermore, imbalances in your body are not “normal.” They are indicative of potential problems down the road.
This is a fundamental life lesson that applies to just about everything - perfect, nicely explained. Thank you. I do competitive ballroom dancing and have been exposed to this simple concept at various times as it applied to a particular challenge or issue, but it is so easy to forget, and the next challenge is tackled by overthinking and NOT applying this basic principle. It was great to listen to this refresher course this morning!
I am 78, one year ago i fell on my back ,i was like that for two hours before i could get some response. One year later i have pain in a certain aria and down side of right leg. Ive done what exorcises i could but its now in knee etc. I worked until i was 7i and cant believe its taking its toll on me now.😢
Hey Terry! Sorry to hear about what you're dealing with. Sounds like you're been a hard worker! Are you open to some help? Not sure even if/how I can help you, yet- but I'd be happy to review details of your specific case to confirm either way. Let me know. Hang in there! Dr Charlie
So accurate! 👏 Could not agree more. Quit stretching people! For me it’s contracting the muscle that helps. I do my clamshells everyday and I’ve been pain free for over a year now! Thanks Dr. Charlie!
hi .. was it hard for you to lift your effected legs up while you were having piriformis syndrome ? and did your legs range of motion improved once you started exercising ..
@@suryakiran3085 yes it was hard for me at first but the more I did the easier it got and the more flexible and less tight I became. You could do the clamshells and bridges with a less tight / lighter resistance band at first and then gradually work your way up to tighter one. If it’s too much with the band you could even do without it at first. Ease your way into the exercises and never overdo it in the beginning.
I stepped off the staircase, going down into my basement, one step too soon, while carrying a package in my arms. I got the jarring thud up through my stepping leg when my foot contacted the basement floor, unexpectedly, and then landed on the knee of that same leg when I fell. About a month later I started having pain in my butt and sort of in the groin, as well, along with some lose of sensation on the surface of the front of my thigh. I learned that the mechanics of my fall can cause SI joint "sprain", for lack of a better word, so I bought an SI belt and found that after just a few days it made the pain worse. Then I learned about the piriformis muscle and how it can be inflamed or injured and cause issues with the sciatic nerve. At that point I bought a percussion massaging gun and started running it along my glut in the area where I think it overlays the piriformis and got immediate relief from the pain and was able to bring my knee much higher above my hip, but it only lasts for a few minutes. This did get rid of the numbness in my thigh, permanently. Since then I've bought a TENS/EMS stimulator and get pretty good pain relief with the TENS function when I position the two pads on my butt out near where the piriformis attaches to the greater trocanter and above and below that point. It relieves the pain, but that causes me to feel like doing more activities and then the next day the pain is sometimes worse. Is there a way to use the EMS function of the unit to FIX the periformis, if it's what's causing the problem, as I suspect? I don't have any pinpoint point pain at the outer point of the hip, so I don't think bursitis is to blame. I'm 68 and I have also been using ice and heat to reduce the inflammation. I'm reluctant to use NSAIDS and take an adult aspirin daily because of stents in my cardiac arteries. HELP! I feel so close to a solution, but I ain't quite there yet!
Hey John! sorry to hear man. Sounds hip joint related by the sounds of it... at least that's my first hunch. Have you checked out my DIY Diagnostic Guide? If not, I'd recommend you do... work through it and pay particular attention to "problems within the hip joint" section. Let me know your findings... You can download it for free here --> www.drcharliejohnsonpt.com/apply
THANK YOU! I recently watched “Squat University’s” video about the long and short piriformis test/exercises. Then I came across your videos. I felt so overwhelmed trying to implement all of these added tests/exercises that I ended up feeling discouraged. And then… I came across this video. You Sir, have cleared the muddy waters and this made perfect logical sense. Thanks a million. I’ve got my motivation back!
Thank you for your Videos. When I try to reach my feet while sitting to stretch my hamstrings, I have a tingling sensation in the soles of my left feet the next day. I generally have very shortened muscles and ligaments. Can I also classify this issue as piriformis syndrome?
Hey! If you feel fine in the moment while stretching... but symptoms don't come on till the next day- that is largely inconsistent with a structural issue like PS. Keep an eye out this coming week for a details video regarding PS. Thanks for watching! Also, if you're interested in some help- let me know... I'd be happy to review your case and lay out a plan. Just let me know.
@@drcharliejohnson Thank you for your quick reply. The shortening is so pronounced that stretching is always very uncomfortable and the hamstrings in particular cause tingling even during stretching. Could this also be caused by stretching the hamstrings or lower back too much?
Thank you so much for sharing your expertise talk, it really makes a lot of sense from what you said about the Piriformis ......will try the self assessment then find out what to do next !
When I press on my Piriformis muscle it hurts and when I do the clamshells with side plank (Advanced Clamshells) it hurts so bad for the next two days that it makes me immobile.. . Whenever my Piriformis is compressed it hurts like hell for the next two three days... What could be the issue?
Hey! Sorry to hear... what are you doing for relief? If you're serious about solving this and interested in working together- feel free to set up a time to chat. www.drcharliejohnsonpt.com/apply Hang in there!
Can I do sit ups and planks and upper body work outs with pirifromis or will it irritate it? Btw I love your thinking but the video is sooooo long I need to speed it up to 1.75 and then fast forward. Less wordy would be better but I appreciate your logic and agree w it. Just say it quicker hahaha. Please forgive me if this sounds mean
Interesting. I tried this and can hardly even put my legs in this position. The "bad" leg is almost impossible without being in pretty bad pain and alot of positioning. Think my bodies telling me I need to start stretching.
Hey Tim! Sounds like you have a STIFF & painful hip. You could try stretching- but (DISCLAIMER) if the hip is that stiff- stretching usually makes things worse! Sounds like you may have an issue inside the hip joint causing the loss of motion + pain. Have you checked out my DIY Diagnostic Guide- the hip joint section? www.drcharliejohnsonpt.com/DIYGuide
My butts hurt, my figure 4 test looks like yours, both legs hurt. Right more than three left. I watched this and I still don’t know what to do to solve my pain. P.s. I am 60 F, yoga several times a week. Walk or hike daily. Average weight. I am sick of being in pain for 5 yrs now. I was diagnosed via MRI that I do have iliopsoas bursitis and found a tight piriformis can cause that. The drs I have seen are useless, PT hasn’t helped.
Dr. Charlie. So much looking forward to my appointment with you near the end of this month. After 6 months or more of discomfort the only remedy was catching Covid in August. My exercise program went to zero for about 2 weeks and my pain level went to zero only to slowly come back as I started to exercise again and really cannot even modify without aggravating butt and leg pain with weird ankle pain now. Talk soon. Thanks again.
Hey Vinnie! Thanks for watching. No fun- sorry to hear about what you’re dealing with. But look forward to chatting! And to verify- when are you scheduled to chat with me? Not sure I see a “vinnie” on the schedule…
Hey thanks for watching. I think of stretching as a stimulus… Like static on a TV. A bit of a distractor or something that temporarily preoccupies your body and mind. If stretching feels yucky- don’t do it. If you’ve been stretching and the problem is still there- then it’s not your solution. Don’t do it. Make sense?
Dr Charlie I had a bad backwards fall I injured myself badly, it's 9 months. I fractured both sides of my sacrum with the result I suffered sciatica which has subsided considerably but both sides my piriformis is injured. Have excruciating pain. Not mobile for long n hurts carrying normal weight.... Advice me how to assess my piriformis n recover completely Thanks
Hey! Sorry to hear about what happened. No fun. Truthfully, so many variables involved in resolving this (not a quick fix). No pressure, but would you be interested in me reviewing your case to see if/how I may be able to help you? If so, just visit www.drcharliejohnsonpt.com/apply - select a time to chat, then following instructions to submit a formal "Case Review." If, after reviewing your case I don't feel confident I can help, then I'll just reach out and let you know. Okay?
Ive been doing a seated hip flexor strength exercise that I learnt from knees over toes guy and it isn’t working for me it makes my pain flare up. So what is the opposite of this exercise?
if flexion = moving forward, extension = moving backwards. Many options here- but some form of backwards motion 👍 (from above or below in one of the 7 body motions)
Thank you so much ! Your explanations confirm me totally with my feelings. I’ ve stopped all kind of stretching exercises because the pain was going worse ! I’m following your videos and improving my English in the same time 😊 Marie-Christine from Paris, France
@@drcharliejohnson hi, your exercises are helping with the pain but there is still numbness in my leg. Starting from my hip and there is a line going down till the right of my foot
@@Peter-gm8ei correct- the difference between someone who can solve these problems vs not (or any problem in life) is clinical or critical thinking/reasoning skills. Thanks for watching!
4:36 my “good leg”? Hahaaa … but doctor I don’t have a good leg. They’re both bad. The pain is on either side of my butt, and it causes muscles to contact (apparently) down my legs (which benefit from stretching). Generally it’s a full ache that becomes more painful at night after lying down for long periods of time. Most painful in the morning. I also have developed pain about half way up my back now that is very painful, on either side of my spine, it actually hurts when lightly pressed. When it first started I would lie down at night and I actually thought maybe I was lying on something that was spiking into my back. I’ve had this thing for YEARS! 😢 I noticed “lower back pain” but I noticed what thought was unrelated symptoms at first. The first symptom I remember at all was a dead patch on my left leg that I was convinced was meralgia paresthetica but then I found out this was extremely unlikely given my weight and age and lack of diabetes. In any case it appeared to appear just like it, and this dead patch got progressively larger. Today it’s less dead, funnily enough, but it used to be really dead and I’d get those pins and needle feelings. So while that has improved - oddly… I think it’s relevant to the rest of it I started feeling what I interpreted as lower back pain on either side of my butt just around around my hips. I thought it must be bone issues, because that’s what it felt to me like. But now I don’t think so as it’s progressively got more “nervey” feeling. But a symptom I thought was unreleased was tightness in my calves. I would stand up and FEELL IT PULLING. Very weird. Anyway the short story is I found they might all be connected, since the periformis can tweak the sciatic nerve, which may explain the dead patch I used to have much worse. But also it could explain my very tight leg muscles, calves and hamstrings etc. so I stretched and stretched and did all of it, this helped for a while especially when I needed to relieve the pain. I figured the tense muscles was released to how bad it was acting up. But after doing that this year I have developed this pain spot in the middle of my back on my spinal area. I never had that before I have to wonder if it’s something I caused with incorrectly stretching, because maybe I was treating the wrong type of periformis problem? I also have tried compressing it with. Tennis ball. I’ve tried putting it on so many locations but it doesn’t seem to help much… if at all! I now have moderate pain throughout the day, and I’ve also never been so damn flexible! I can bend further than I ever have before but seems or make no difference! I’ve done all the sitting periformis stretches and while I can feel it, doesn’t do much to relieve it. It can just take away some of the acute serious pain, the chronic pain just slowly gets worse sad 😢 I’ve had an X-ray but didn’t seem to turn anything up. I havent had an MRI yet, but would this discover the real problem for all these symptoms? I don’t care about the dead patch, which is a lot better than it was (only thing to actually improve) but I feel surely it’s related to
I Just went to see the 6th physio therapist about the pain in my lower back and hip joint, after suffering from it for about 2 years now. I told him I want him to do some tests on me to ascertain the problem and tell me how to fix the problem. He shook his head and said sorry but that doesn’t work. He said he used to be an engineer before coming a PT and engineering was way easier. In the end he sent me away without charging me and basically told me to stop thinking about it all the time and just go and do some simple gym work like using an exercise bike or an elliptical or go for a hike instead. I’m still here on RUclips trying to figure out my problem and after coming across this video I am starting to see where me PT was coming from.
Hey Tom- sorry to hear. Sounds like your PT should have stayed an engineer? Sorry about your experience. There's no doubt that treating the body goes beyond simple mechanics and isn't always black and white. Regardless, there is a process to resolve most of these problems naturally. Would you be interested in some help?
Hey! sorry to hear you're in pain. Sure, sounds like you need a more tailored approach. If you're interested in me reviewing your case and open to potentially working together- I'd be happy to review details of your specific case personally. Just visit www.drcharliejohnsonpt.com/apply -select a time to chat, then follow instructions to submit your case review. Okay? Hang in there, Dr. Charlie PT
Hey brother personal training specialist and avid hiker .... unfortunately i think ive developed piriformis due to an imbalance from overtraining but never squatting ...i just today started adressing this today side lunge + assisted pistol squat is giving the whole good hurt feeling... i do have objective weakness on the painful side ...leg drive on the left triggers a weird shock type pain...which is why i assume piriformis ...any tips?
Hey! First off, thanks for watching my content. Secondly, yes- I consult with folks worldwide 👍 The best first step if you’re interested in potentially working together would be to set up a time to chat and submit a case review. Just visit www.drcharliejohnsonpt.com/apply to get that process started. This case review gives me most/if not all of the details I need to confirm if/how I can help. I review all cases. If after reviewing your case I don’t feel confident I can help, then I’ll touch base with you personally and let you know. Sound good? Hang in there and I look forward to reviewing your case 👊🏼 Dr Charlie
@@Bee-ql5pu hey- thanks for watching... hmmm. not exactly sure of your name or details... but I'm not sure I've received an email from you? Could you resend personally to me at charliejohnsondpt@gmail.com and put "CASE REVIEW" in the subject line so it doesn't get lost in my inbox? Thanks for checking out my content and I look forward to seeing if/how I may be able to help you. Dr. Charlie PT
Wow I just watched an almost 30 minute video so that he could tell me to strengthen the area… So I strength train 2-3 times a week… also am a yoga teacher so I stretch every day. Does this mean my strengthening/ lengthening ratio is off? I do the prescribed amount of strength training every week
When it comes to solving a pain problem- mixing black and white results in gray. In other words. Stop mixing strengthening and stretching. Goal- find ONE painfree motion that immediately reduces symptoms - then take it as medicine. Do not mix it with medicines of the opposite mechanism (ie. lengthening + shortening)
My hips are so tight that I can barely get my knee up. It's felt like a steel band around the pelvis for past 2 weeks, complete with spasms even when just lying down :( I've gone a few days without being dropped to the floor though, so that's something :) I was so worried it would never heal- I can't sit so I envisioned being in some kind of lying down wheelchair for the rest of my life. Healthcare of any kind is lacking here in Canada and I just need to get well enough to be able to fly somewhere that I can simply pay for help.
I am a runner, and I went to 2 PTs for about 4 months... and it ended up making it way worse than when I had started. I believe I was over prescribed stretching. It's almost as though everyone was trained to tell you the treatment is stretching without really understanding your unique circumstance. Now that I have stopped, it's starting to feel a lot better. I think Dr. Charlie Johnson hit a great point, no one has more information than you. You live with your body. Stop watching 100 youtube videos with conflicting information. Start simple. If stretching helps, keep stretching, if not stop. If strengthening helps, keep doing it. If not, stop and rest. Try again slowly when you feel better.
I'm pretty flexible as it is, so when I do that figure 4 stretch on a chair, my leg can go pretty far down and actually RELIEVES my pain. My main symptoms happen at night (or when chilling in bed watching a movie or something with hubs) when I'm sleeping. It's a SEARING pain that wakes me up. 😫 A pain that goes all the way down to my calf! I've even said, it feels like I've broken my hip when trying to move at night! The ONLY relief I get is from standing up, and I feel AMAZING after working out. What is going on!?! I've sunken into a depression because one day I'll feel great, then the next it starts all over again. So I don't know if my work outs are making things worse, so I give myself a few days off, etc. I just want this GONE.
Hey Mindy! So, sounds like the stretching maybe feels good in the moment- but only offers temporary relief. This is consistent with how many people feel... stretching works temporarily but doesn't stick. First priority needs to be improving sleep- if sleep is yucky- healing will be difficult. Truthfully could be several things causing this... diagnostically sounds like sciatica. Are you interested in some help? No pressure of course, but would love to see if/how I can help you out. Best first step if you'd want my help would be to set up a time to chat by visiting www.drcharliejohnsonpt.com/apply and submit your case for review. If that seems to "fast" or weird... check out my DIY Diagnostic Guide which should help give you an idea of what's happening- can download for free here- www.drcharliejohnsonpt.com/DIYGuide Hang in there!
I am one of the confused many! So much info out there, I don't know what to do! Stretch or strengthen? I haven't had a good night's sleep in over 2 months. Pain deep in the butt. Running down to the back of the knee, sometimes all the way down to the toes. Pins and needles and numbness too sometimes. Driving and sitting on the couch are particularly difficult. If you're trying to find out what works and what doesn't, what kind of time frame would you typically use? A week of stretching? 2 weeks? Thanks.
Hey! Thanks for watching and sorry to hear about what you're dealing with. So, you should see an IMMEDIATE change in your movement quality (how you feel) from an exercise. No need to wait a week. If it doesn't produce results IMMEDIATELY then I'm moving on. No pressure, but I'd love to help you solve this. Of course, you can always try to figure it out on your own (but that's usually a slow/painful process). Would you be open to chatting to see if/how we can help?
I'm still absolutely flummoxed when it comes to treating this thing. When I stretch, I tend to get temporary relief and when I strengthen I tend to also get temporary relief. None of the screens show anything, I'm pretty much symmetrical in the figure 4 test and the medial rotation test from squat university. The pain only seems to come in the days following a leg workout (particularly squats) I start to notice it when I sit for extended periods. I think I just need to pick a treatment (lengthening or strengthening) and stick with it for at least a week without doing the opposite then seeing if it gets better or worse.
Hey Patrick! thanks for watching. For sure- need to pick a path- no question there... but do realize that there are alternative ways (besides just lengthening/shortening to resolve this). Let me know if ya get stuck- would love to review your case and see if/how I can help! Hang in there.
@@drcharliejohnson Hi Charlie, thanks for the reply. I am going to try strengthening exercises over the next week or two and keeping my weekly leg workout the same. Happy to keep you updated on my findings.
Good question. Does it aggravate symptoms? If you’re able to continue awesome. If it’s bothering things- then time to get creative and find ways to modify or tweak the routine so that you can keep doing it. Last resort is to stop activity. Also, if lower body stuff is a no go (even with modifications) then keep your upper body and good leg super strong 👊🏼. Make sense? Ask yourself- how can I keep lifting? think outside the box and use this as an opportunity to explore motion 👊🏼
I do hot power vinyasa yoga 2-3 times a week and never experience sciatica like pain but i just went back to the gym 2 days ago (after a looong Christmas break lol) and now the pain is back. So your logic says i don’t need to lift heavy weights right? That’s such a hard pill to swallow 😩
Hey! Not a big fan as it's passive. I always ask the question of "How much does XYZ treatment (ie. ) shockwave teach me about how I can resolve my pain?" If the answer is... "not much" - then I tend to pass. I prefer a much more active approach that allows you to test and find what you can control... Does this make sense? Doesn't mean it can't help... just means it's rarely makes you independent in the process of healing long term.
Thanks for saying that about the knee. My "good" side is where i dislocated my patella so it is not so flexible as it once was. Now the "Bad" side is more flexible but i cannot judge if it is fine or not. 😅
Both of my hips are painful. My left side started being painful about 10 years ago and I stretched it so much trying to get relief that it was really lose. My right side started getting painful about 5 years ago. I haven't stretched it as much as I did the left side. But now my left side (the one that was really stretched) is much tighter than my right leg. I can't get my legs over my bike because its too painful and stiff. I don't know if this is piriformis syndrome
Doctor Charlie Johnssoni want to ask you something love to see your videos.DousSciatica pain Burns aloti had pain from my low back into my hip and goes to the side of my leg . I have no dignoese yet to morrow i am goingto xtray my hip.Iam 72years and have chrons desease too. doyou think is shingrix burn .Took two shots for that last shot took it in2023-01-02 and now after four monthsihave this burning and no rust isit Sciatica burns alot.I cant wesr socks shoe or plant it hurt even when i sit andir in bed.iam writig funny hope you anwers me .if you understand what iam writing Thank you do much
Thanks so much for this Charlie. I've had piriformis pain that comes and goes with exercise in one hip. I bowled quite a lot growing up and have more pain in my left side (slide leg) than the right. I've tried a number of stretches, tools, and strengthening, but it always seems to come back. Recently, I've been doing exercises to strengthen my back and neck muscles to help fix my forward head posture and I realized that my piriformis pain has largely reduced to the point where I don't even experience it anymore, even when bowling. Something very similar happened with my wrist carpal tunnel pain due to typing. I was so focused on getting wrist braces, fixing my desk posture, doing whatever I could to limit the pain, but in the end using a gyroscope (powerball) to strengthen my forearm and shoulder muscles largely relieved the tension on my carpal tunnel and wrist joints and as those muscles strenghtened, the pain largely went away as well. I think it's a common misconception in both the science and the health industry to treat the symptom and not fix the origin of the problem. The body is very complex and every pain and issue I've ever had has been a resulting symptom of an imbalance or some other problem that was causing the pain and symptoms, but treating the symptoms never fixed the overall issue. It sounds ridiculous, but I really think your logic is sound. Great stuff!
@@briannab5296 Here you go! ruclips.net/video/_-KNO3GE0l4/видео.html You don't have to do all of them, but I follow the routine and stretches on a pretty regular basis and it helps a ton. Especially if you sit down the majority of your day for work.
Stumbled upon your channel and I love it! I've been having "pain in the butt" for a while now. I did the piriformis test and I don't think I have it...what's next? How do I know what the problem is and how do I fix it??
Hey Heidi! Appreciate you checking out my channel!! Glad you love it. Good question.. and honestly hard to give advice without knowing more. Would need to dig much deeper and see what's going on... (hope you understand that) Would you be open to chatting to see if/how I can help you?
@@johnpenner1318 sitting is one of the most common issues for folks we work with. Would you be interested in me reviewing your case to see if/how I may be able to help? If so, just visit www.drcharliejohnsonpt.com/apply - select a time to chat, then follow instructions to submit details of your case (a case review) Okay? Hang in there John!
Hey! Thanks for checking out my content. No worries. Very common. Sooo many more options/angles to explore… and healing goes well beyond just exercises too. Don’t give up. I’d be happy to review your case to get some more details. I consult with folks worldwide and I bet we could come up with a plan that works. If you’re interested in me reviewing your case- just visit www.drcharliejohnsonpt.com/apply - select a time to chat then follow instructions to submit a formal case review. Hang in there!
I know I do feel better if I do the stretches emphasizing my right (painful and stiffer) side. Piriformis muscle issues seem to come up when I also need to stretch (and strengthen, yes, I know those are not the same, but I need to do *both*) my rectus femoris on that same side.
Interesting video. I have been doing similar things with the MCL, and I am surprised to find this video when I am searching for the way to solve my piriformis. Very similar approach has been used in other fields, e.g. tennis (the inner game of tennis), computer science (AI; reinforcement learning).
Hey- thanks for watching and commenting. Odd response- "I know you won't bother to answer..." Anyways... Piriformis syndrome accounts for about 6% (max) of butt/leg pain cases. Now, to have it on both sides would be VERY rare. That's not to say it couldn't happen- but after seeing more than 10,000 clinical cases (this area is my specialty)- I've never seen it (doesn't mean I could not have missed it). Instead, what is much more common is an issue in the spine causing referred or radiating pain into the buttock area on both sides. There are some simple tests you can do to confirm/refute this.... new video to follow this week. Keep an eye out. Dr. Charlie
Just found your channel. Desperate for a solution for sciatica/piriformis pain which I’ve had for 5 years. I agree with not stretching. I find some stretches aggravate it more. Do you recommend swimming?
Hey Lorraine! Sorry to hear. Stretching does generally aggravate. As for swimming. If it feels SAFE then sure I don’t see any issues. Let me know if you need more help. No pressure, but I do consult with folks worldwide 👍. Thanks for watching!
I’ve been to a neurologist, muscle specialist, physio and no one mentioned piriformis before. My spine was fine in an mri, they can’t figure out the nerve stuff. Feels like vibrating cell phones strapped to my lower back, through the back of my legs & it’s been two horrible yrs of this. I sat crossed legged all the time & one leg is uneven by an inch… I feel like I’m going bonkers, no one can figure it out. I saw your videos & was wondering if piriformis can cause that buzzing nerve feeling?
I have spinal stenosis whic is , in my case, the facet joints on either sides of lumber spine, pinching nerves and causing radiating burning nerve pain in buttock and leg. I’ve had one lot of cortisone injections 5 months ago which helped the right side but left side needs another injection now. Just telling this in case it helps you because an MRI diagnosed it in facet joints pinching nerves causing radiating nerve pain. Physio didn’t help but I’m managing it until next injection next month. Hope that info is if help to you. 🌸
I’m no medical expert but I believe they play off one another. The main culprit is often a combination of weak muscles in the hip/glute area. By performing exercises like clamshells/bridges all muscles around the hip/glute area are strengthened and therefore those same exercises can be applied to those two problems.
My job is very physical and in busy periods when I have to work a lot of extra hours my Piriformis on the left becomes swollen which causes it to pinch painfully with every step. Stretching or strengthening makes it worse. The only thing that helps is to sit on a hard cork ball (tennis ball size) and roll on it to massage. And to stay off my feet every chance I get.
Sir plzz help me ....I was doing deadlift on 11nov and while doing that I feel a acute pain in my back and doc said it's disc bulge so I started rest and doing exercise for that and it was going good I almost recovered but then I started doing Sorenson hold exercise and boat holds and doing 3 days of these exercises I felt A pain in my butts which radiates through back of thigh and it is 3 weeks ...what should I do
Ive been getting what I surmise is Piriformis syndrome gradually over the last 13 years or so. Mainly noticeable after deadlifting but now after Box squatting as well. I am getting older., and my job requires a lot of sitting. I liked the video and it makes a lot of sense. I haven’t been doing much this time around, I had previously tried to use “trIgger points” with a lacrosse ball and foam rolling. I guess what Im asking is, without dumping a lot of loot into imaging and medical assessments, what do you suggest? Is strengthening with short bands like squat university suggests maybe the best approach? I do know it subsides quite a bit when I don’t lift, but I don’t want to just quit strength training and get fat because thats what happens to veterans like me lol. Anyway I’ll take what I can get Doc. Thanks for your time.
Thanks so much for watching! Want to pinpoint the source of your back, butt, or sciatica pain without needing expensive images or a specialist? 🔥Grab my FREE “Better Than an MRI DIY Diagnostic Guide” here 👉 www.drcharliejohnsonpt.com/diyguide
Dr. Charlie, the “Stop Stretching” and this video helped me solve the riddle with my piriformis syndrome. I was convinced I was a “long” piriformis sufferer and would do the clamshell exercises I learned in the “Stop Stretching” video to strengthen the muscle anytime there was even a hint that I was developing pain, as was the case a week ago with my left piriformis. But this time, I also incorporated the bridge with hip rotation. Over the course of a few days it prevented my left piriformis from getting worse and the pain went away. Here’s where things got weird. I immediately started to develop pain in my right piriformis. It was as if it jumped from one side to the other. I kept performing the strengthening exercises however it didn’t help and over the last several days I’ve been in extreme pain. I was completely confused as to what was going on so I began searching more videos and came across this one. I was a firm believer I had “long” piriformis but after hearing you say if something doesn’t work, do the opposite I decided to STRETCH my right piriformis, and guess what? It relieved the pain. Then the lightbulb went off in my head - the bridge with hip rotation. This exercise works both legs at the same time. I realized the reason why the piriformis pain seemed to jump from one leg to another is because I have “long” and “short” piriformis muscles in my left and right legs respectively. Something I wasn’t aware was even possible. While the bridge with hip rotation was easing the pain in my left leg, it was causing my right leg to get worse. Not sure if you’ve come across a case like this before but thought I’d share if in hope that it helps someone else in a similar situation.
Awesome! 👊🏼
Hi i feel almost similar. I am doing the strengthening and it is helping me. I am not stretching but then also sometimes have more pain so it seems confusing.
@@johannsisteenhuis2871 Hey how r u now any improvement
If you recovered please share what you did 🙏😭
@@vivianeraw8448 i had a soft MRI done and they actually found a benign tumor on the L3 vertebra which was removed on the 5th of December!
@@johannsisteenhuis2871 wow m glad you re ok and found out what was the problem
You are brilliant Charlie. A breath of fresh air. Thank you so much for what you do for us who are suffering and teaching us to THINK!
@@bettywebb129 thanks for watching and for your feedback! Glad you’ve found my content helpful.
Not sure what you’re dealing with- but let me know if you’re interested in some help. I’d be happy to review your case 👍
Hit the point!
Struggling with sometimes extreme pain since 2 years- did yoga, did stretching, did strengthening, did nothing, watched tons of videos, took painkillers...
collecting data is finally bringing me to the most important part in this voyage: ME! Listening to my body, taking responsibility for myself and not giving it away to somebody else to “fix” it. Sensing what is doing good, where are my limits, what feels right...
Yes, it IS a pain in the a..but finally coming back to myself is the gift hidden inside.
At the moment QiGong is working for me and stopping old habits ..data collection continues 😉
I encourage everybody to take this challenge as a chance.
And i know you can do it too!
Great perspective! Thanks for watching!
I've just recently discovered qigong it has helped me a lot for my back pain. My piriformis has just began to hurt a lot, I guess from the physical therapy. Can you recommend any qigong videos that help with piriformis?
well then the big question is if my piriformis is stretched(weak) how could it be impinging on my nerve to cause pain?? it sems logic that a tight, constrictive muscle is compressing the nerve..true? would you agree? confused.......
Hey! Try not to overthink this. Disconnect the movement (input) from what you “think” it’s doing. Test the input and then determine- same, better, worse. Let the data lead the way…
25:31 I’ve been “doing less” all my life though. I’ve had this for over 20 years and it’s only gotten worse (slowly). I haven’t stretched until several years ago. How can I do less?
Hi. I have had this 'pain in the butt' problem for awhile. I haven't been able to walk normal or even move very well without pain. I felt like I was going to live with this forever. Then, I watched some the other PTs videos and realized that my pain does seem to come from exactly where the piriformis muscle is. I know, now it is not the sciatica. I then tried all the stretching exercises (from the other PTs videos) and none of the exercises (stretching) gave me any relief. Then, last night, I found your video ( the one with two exercises) and because I don't have a rubber band (I ordered a set) yet, I tried the first one. After working out both sides, I felt better right away. I put a heating pad on my butt for a little while at night and took a muscle relaxer before going to sleep (I have them for fibromyalgia) and OMG, what a difference the next morning, I could walk normal with only a little pain. My plan is going to continue strengthening this muscle. I think maybe, someday, Ill be able to run again. The results were amazing. I think you are right, to 'try what works', and for me, it is/was a good strategy. Thanks for your videos. 😉
hi, mind telling me which video with the 2 exercises you're referring to ?
@@worstalentscout ruclips.net/video/VH76dMUSmIs/видео.html
Hey how r u now did you recover
R u Back to running
A similar proposition. I was having difficulty lifting my right leg without pain. Pain and spasms in my psoas. PT tests and says, you have weak gluteus medius. Do these exercises. Everything became much worse. Psoas was tight as a rope. After TWO years I go back to my doctor. Now just about every muscle in my leg and hip (now bursitis). She suggests I see an acupuncturist. The first session with needles in my glutes and high stimulation, she was get absolutely no response. So she leaves the room for a few minutes and leaves everything in place. After about 10 minutes I felt a quick twinge in my butt. Then another. It turns out the nerves that should have been signaling the glutes to engage had gone to sleep (common I later understand in older people whose spines maybe shrinking. So for 2 years I have been working 2 days a week with a trainer and daily on my own to strengthen the glute. Since it wasn’t doing its job every muscle in the surrounding region was trying to take on its work load and were VERY angry. It’s taken nearly 2 years of regular acupuncture and gentle massage to get relief. The psoas remains a little pissy. I haven’t yet but need to circle back to the pain clinic who originally sent me off on the glute strengthening path. Keep questioning and thinking outside of the box! It is not one test fits all! Or maybe even any. Sorry for going on but even now so few people even get, or believe, me when I explain my experience! Thanks!
For a powerpoint presentation, this is the best video I have seen on treating this pain and not losing hope. And you are right Dr. Charlie! I found this to be a huge sign of relief, as I was trying everything I was being told and even after a few days of trying your strengthening exercises, I found relief.
awesome. glad I could help!
I have had this butt cheeks pain for a few years because I play soccer and I'm over 50. The stretching and strengthening exercises have fixed the pain after a month. Don’t run until the pain is 95% gone. I played soccer today and am so glad I didn’t have any pain.
Cool beans!
The thing is the stretching works for me, feels great, relieves pain but in a short amount of time it comes right back. So the stretching both works and doesn’t work.
it only works for a short time and it comes back pretty fast .. try strengthening..
If the pain comes back then it doesnt work
Same here.
Finally someone talking sense I've been down all avenues and your correct it is a point of collecting certain things that work best for you.
Thanks for watching Stephen... for sure- I wish I could say "I know everything"... but I don't. One thing I do know is that people with these issues need to be willing to collect data and test to learn what works best for them. Wish there was a magic pill- but there's NOT! Appreciate your comment- let me know if ya have specific questions for me! Keep at it!
@@drcharliejohnson yes I've just finished watching a lady talking about tightening her piriformis based on your advice,so I currently do side clam raises, donkey kicks and squats in a fashion also straight leg side raises laying down,I was wondering if I am doing the correct routine you gave this lady as she seems to have gotten instantly better,I also would 10km each day prior to getting this but now it's decreased significantly.could you give the specific routine for tightening the piriformis.
@@stephencomer9276 thanks for sharing! So, goal is to see an immediate change with any inputs (exercises) you try... not one that takes days to determine effects. Truthfully, hard to give specific advice without knowing more about your case- hope that's fair.
No pressure of course, but I do consult with folks worldwide- And would love to chat with you to see if/how we can help.
If you're interested in potentially working together- feel free to set up a chat by visiting www.drcharliejohnsonpt.com/apply
Sound good?
this is brilliant. totally get it. actually excited to start the process!
If the piriformis is a lateral rotator then the higher knee is in relative internal rotation compared to the lower knee. That indicates a lengthened piriformis in the higher knee, I think. I think Dr. Charlie may be confused. Furthermore, imbalances in your body are not “normal.” They are indicative of potential problems down the road.
One of the best talk I have ever heard for a long time. Thank you!
This is a fundamental life lesson that applies to just about everything - perfect, nicely explained. Thank you. I do competitive ballroom dancing and have been exposed to this simple concept at various times as it applied to a particular challenge or issue, but it is so easy to forget, and the next challenge is tackled by overthinking and NOT applying this basic principle. It was great to listen to this refresher course this morning!
Thanks for watching- glad you found it helpful- principles FIRST!
I am 78, one year ago i fell on my back ,i was like that for two hours before i could get some response. One year later i have pain in a certain aria and down side of right leg. Ive done what exorcises i could but its now in knee etc. I worked until i was 7i and cant believe its taking its toll on me now.😢
Hey Terry! Sorry to hear about what you're dealing with. Sounds like you're been a hard worker!
Are you open to some help? Not sure even if/how I can help you, yet- but I'd be happy to review details of your specific case to confirm either way.
Let me know.
Hang in there!
Dr Charlie
So accurate! 👏 Could not agree more. Quit stretching people! For me it’s contracting the muscle that helps. I do my clamshells everyday and I’ve been pain free for over a year now! Thanks Dr. Charlie!
So good to hear. I seriously don’t know how to live my life without stretching and it’s so hard!
hi .. was it hard for you to lift your effected legs up while you were having piriformis syndrome ? and did your legs range of motion improved once you started exercising ..
@@suryakiran3085 yes it was hard for me at first but the more I did the easier it got and the more flexible and less tight I became. You could do the clamshells and bridges with a less tight / lighter resistance band at first and then gradually work your way up to tighter one. If it’s too much with the band you could even do without it at first. Ease your way into the exercises and never overdo it in the beginning.
@@katherinep.4823 Thank you so much 🙂.
@@suryakiran3085 you’re welcome. I hope you feel much better soon. Keep at it! There is hope. Persistance is key! 👊💪
Dr Charlie, you are just awesome! Thanks for this information.
Glad it was helpful! let me know if you need help!
You and my PT sound the same 😂 you’re dead-on about doing more to try and fix the problem. Subbed!
Hey Ryan! Thanks for watching! Appreciate it. Let me know if ya have any questions 👊🏼
I stepped off the staircase, going down into my basement, one step too soon, while carrying a package in my arms. I got the jarring thud up through my stepping leg when my foot contacted the basement floor, unexpectedly, and then landed on the knee of that same leg when I fell. About a month later I started having pain in my butt and sort of in the groin, as well, along with some lose of sensation on the surface of the front of my thigh. I learned that the mechanics of my fall can cause SI joint "sprain", for lack of a better word, so I bought an SI belt and found that after just a few days it made the pain worse. Then I learned about the piriformis muscle and how it can be inflamed or injured and cause issues with the sciatic nerve. At that point I bought a percussion massaging gun and started running it along my glut in the area where I think it overlays the piriformis and got immediate relief from the pain and was able to bring my knee much higher above my hip, but it only lasts for a few minutes. This did get rid of the numbness in my thigh, permanently. Since then I've bought a TENS/EMS stimulator and get pretty good pain relief with the TENS function when I position the two pads on my butt out near where the piriformis attaches to the greater trocanter and above and below that point. It relieves the pain, but that causes me to feel like doing more activities and then the next day the pain is sometimes worse. Is there a way to use the EMS function of the unit to FIX the periformis, if it's what's causing the problem, as I suspect? I don't have any pinpoint point pain at the outer point of the hip, so I don't think bursitis is to blame. I'm 68 and I have also been using ice and heat to reduce the inflammation. I'm reluctant to use NSAIDS and take an adult aspirin daily because of stents in my cardiac arteries. HELP! I feel so close to a solution, but I ain't quite there yet!
Hey John! sorry to hear man. Sounds hip joint related by the sounds of it... at least that's my first hunch. Have you checked out my DIY Diagnostic Guide? If not, I'd recommend you do... work through it and pay particular attention to "problems within the hip joint" section. Let me know your findings...
You can download it for free here --> www.drcharliejohnsonpt.com/apply
I have pain in both butt cheeks, both hips. My hips feel like rubber bands when I walk distances
I'm so confused every one of your videos talk about comparing "good" vs "bad " side. I can't be the only one with bilateral pain, right?
Bilateral pain is common- usually cause by a back/spine problem- NOT piriformis syndrome 👍
Literally watched a Bob & Brad and Squat University video before watching this 😂
I hear you! Don’t buy it… need to test to find what will work best for you! Let me know if ya need help or get stuck!
THANK YOU! I recently watched “Squat University’s” video about the long and short piriformis test/exercises. Then I came across your videos. I felt so overwhelmed trying to implement all of these added tests/exercises that I ended up feeling discouraged. And then… I came across this video. You Sir, have cleared the muddy waters and this made perfect logical sense. Thanks a million. I’ve got my motivation back!
Keep things simple 👊🏼. The simplest solution is almost always the best
Hey how r u now any improvement
Can u share what you did
Thank you for your Videos.
When I try to reach my feet while sitting to stretch my hamstrings, I have a tingling sensation in the soles of my left feet the next day. I generally have very shortened muscles and ligaments. Can I also classify this issue as piriformis syndrome?
Hey! If you feel fine in the moment while stretching... but symptoms don't come on till the next day- that is largely inconsistent with a structural issue like PS. Keep an eye out this coming week for a details video regarding PS.
Thanks for watching!
Also, if you're interested in some help- let me know... I'd be happy to review your case and lay out a plan.
Just let me know.
@@drcharliejohnson Thank you for your quick reply. The shortening is so pronounced that stretching is always very uncomfortable and the hamstrings in particular cause tingling even during stretching. Could this also be caused by stretching the hamstrings or lower back too much?
Very informative. Thanks.
You're welcome! Thanks for watching!
Dr Charlie , you are an incredibly good teacher, I learn a lot from your explanations🙏😊
Thank you! 😃
Thank you so much for sharing your expertise talk, it really makes a lot of sense from what you said about the Piriformis ......will try the self assessment then find out what to do next !
When I press on my Piriformis muscle it hurts and when I do the clamshells with side plank (Advanced Clamshells) it hurts so bad for the next two days that it makes me immobile..
. Whenever my Piriformis is compressed it hurts like hell for the next two three days... What could be the issue?
I found relief from stretching my hip flexors
awesome!
You are brilliant. Had issues too long, knee pain outer right knee on side feels locked. A., the right side
👍🔥🤛🏻
I have no idea what to do. I'm in pain and there seems to be no answer.
Hey! Sorry to hear... what are you doing for relief?
If you're serious about solving this and interested in working together- feel free to set up a time to chat.
www.drcharliejohnsonpt.com/apply
Hang in there!
Bro u literally blessed with knowledge..And u see what others couldn't
wow so refreshing and great advise❤
Can I do sit ups and planks and upper body work outs with pirifromis or will it irritate it? Btw I love your thinking but the video is sooooo long I need to speed it up to 1.75 and then fast forward. Less wordy would be better but I appreciate your logic and agree w it. Just say it quicker hahaha. Please forgive me if this sounds mean
Interesting. I tried this and can hardly even put my legs in this position. The "bad" leg is almost impossible without being in pretty bad pain and alot of positioning. Think my bodies telling me I need to start stretching.
Hey Tim! Sounds like you have a STIFF & painful hip. You could try stretching- but (DISCLAIMER) if the hip is that stiff- stretching usually makes things worse! Sounds like you may have an issue inside the hip joint causing the loss of motion + pain. Have you checked out my DIY Diagnostic Guide- the hip joint section?
www.drcharliejohnsonpt.com/DIYGuide
My butts hurt, my figure 4 test looks like yours, both legs hurt. Right more than three left. I watched this and I still don’t know what to do to solve my pain.
P.s. I am 60 F, yoga several times a week. Walk or hike daily. Average weight. I am sick of being in pain for 5 yrs now. I was diagnosed via MRI that I do have iliopsoas bursitis and found a tight piriformis can cause that. The drs I have seen are useless, PT hasn’t helped.
Hey! Sorry to hear. To be clear- your figure 4 test... both legs are stiff and painful?
@@drcharliejohnson Both are tight, right is much tighter and more painful.
Dr. Charlie.
So much looking forward to my appointment with you near the end of this month. After 6 months or more of discomfort the only remedy was catching Covid in August. My exercise program went to zero for about 2 weeks and my pain level went to zero only to slowly come back as I started to exercise again and really cannot even modify without aggravating butt and leg pain with weird ankle pain now.
Talk soon. Thanks again.
Hey Vinnie! Thanks for watching. No fun- sorry to hear about what you’re dealing with. But look forward to chatting!
And to verify- when are you scheduled to chat with me? Not sure I see a “vinnie” on the schedule…
@@drcharliejohnson
Sorry. I just realized I was using that RUclips account. Mike Gallagher.
Thanks!
The 29th.
@@vinniegallagher4674 ahh makes sense- I’m thinking… I must be missing something 🤣. All good- yup- gotcha. Chat soon. Happy thanksgiving 🦃🍽🍁 Mike! 👊🏼
Check your history of antibiotics, especially if you've been Floxed, and the timeline since recent vaccinations.
Because stretching feels good in the moment, I tend to over stretch. But does that mean stretching is bad or that I need to go easier.
Hey thanks for watching. I think of stretching as a stimulus… Like static on a TV. A bit of a distractor or something that temporarily preoccupies your body and mind.
If stretching feels yucky- don’t do it.
If you’ve been stretching and the problem is still there- then it’s not your solution. Don’t do it.
Make sense?
Dr Charlie I had a bad backwards fall I injured myself badly, it's 9 months.
I fractured both sides of my sacrum with the result I suffered sciatica which has subsided considerably but both sides my piriformis is injured. Have excruciating pain.
Not mobile for long n hurts carrying normal weight....
Advice me how to assess my piriformis n recover completely
Thanks
Hey! Sorry to hear about what happened. No fun.
Truthfully, so many variables involved in resolving this (not a quick fix).
No pressure, but would you be interested in me reviewing your case to see if/how I may be able to help you?
If so, just visit www.drcharliejohnsonpt.com/apply - select a time to chat, then following instructions to submit a formal "Case Review."
If, after reviewing your case I don't feel confident I can help, then I'll just reach out and let you know.
Okay?
Are you for or against using lacrosse ball laying down. Awful pain when I find the spot. So continue or not?? Thanks
TLDR: Keep trying new things until you find something that works better. Treat the symptoms and ignore labels.
I think mine has to do with either my bed or my car seat
Ive been doing a seated hip flexor strength exercise that I learnt from knees over toes guy and it isn’t working for me it makes my pain flare up. So what is the opposite of this exercise?
if flexion = moving forward, extension = moving backwards. Many options here- but some form of backwards motion 👍 (from above or below in one of the 7 body motions)
Thank you so much ! Your explanations confirm me totally with my feelings. I’ ve stopped all kind of stretching exercises because the pain was going worse ! I’m following your videos and improving my English in the same time 😊 Marie-Christine from Paris, France
Thanks for watching Marie-Christine! Let me know if you need more help!
@@drcharliejohnson hi, your exercises are helping with the pain but there is still numbness in my leg. Starting from my hip and there is a line going down till the right of my foot
@@afaqjajja2516 how r u now did you recover
really this is a lesson in critical thinking more than anything, and everyone could always use more of that
@@Peter-gm8ei correct- the difference between someone who can solve these problems vs not (or any problem in life) is clinical or critical thinking/reasoning skills. Thanks for watching!
4:36 my “good leg”? Hahaaa … but doctor I don’t have a good leg. They’re both bad. The pain is on either side of my butt, and it causes muscles to contact (apparently) down my legs (which benefit from stretching). Generally it’s a full ache that becomes more painful at night after lying down for long periods of time. Most painful in the morning. I also have developed pain about half way up my back now that is very painful, on either side of my spine, it actually hurts when lightly pressed. When it first started I would lie down at night and I actually thought maybe I was lying on something that was spiking into my back.
I’ve had this thing for YEARS! 😢
I noticed “lower back pain” but I noticed what thought was unrelated symptoms at first. The first symptom I remember at all was a dead patch on my left leg that I was convinced was meralgia paresthetica but then I found out this was extremely unlikely given my weight and age and lack of diabetes. In any case it appeared to appear just like it, and this dead patch got progressively larger. Today it’s less dead, funnily enough, but it used to be really dead and I’d get those pins and needle feelings. So while that has improved - oddly… I think it’s relevant to the rest of it
I started feeling what I interpreted as lower back pain on either side of my butt just around around my hips. I thought it must be bone issues, because that’s what it felt to me like. But now I don’t think so as it’s progressively got more “nervey” feeling.
But a symptom I thought was unreleased was tightness in my calves. I would stand up and FEELL IT PULLING. Very weird.
Anyway the short story is I found they might all be connected, since the periformis can tweak the sciatic nerve, which may explain the dead patch I used to have much worse. But also it could explain my very tight leg muscles, calves and hamstrings etc. so I stretched and stretched and did all of it, this helped for a while especially when I needed to relieve the pain. I figured the tense muscles was released to how bad it was acting up. But after doing that this year I have developed this pain spot in the middle of my back on my spinal area.
I never had that before I have to wonder if it’s something I caused with incorrectly stretching, because maybe I was treating the wrong type of periformis problem?
I also have tried compressing it with. Tennis ball. I’ve tried putting it on so many locations but it doesn’t seem to help much… if at all! I now have moderate pain throughout the day, and I’ve also never been so damn flexible! I can bend further than I ever have before but seems or make no difference! I’ve done all the sitting periformis stretches and while I can feel it, doesn’t do much to relieve it. It can just take away some of the acute serious pain, the chronic pain just slowly gets worse sad 😢
I’ve had an X-ray but didn’t seem to turn anything up.
I havent had an MRI yet, but would this discover the real problem for all these symptoms? I don’t care about the dead patch, which is a lot better than it was (only thing to actually improve) but I feel surely it’s related to
I Just went to see the 6th physio therapist about the pain in my lower back and hip joint, after suffering from it for about 2 years now. I told him I want him to do some tests on me to ascertain the problem and tell me how to fix the problem. He shook his head and said sorry but that doesn’t work. He said he used to be an engineer before coming a PT and engineering was way easier. In the end he sent me away without charging me and basically told me to stop thinking about it all the time and just go and do some simple gym work like using an exercise bike or an elliptical or go for a hike instead. I’m still here on RUclips trying to figure out my problem and after coming across this video I am starting to see where me PT was coming from.
Hey Tom- sorry to hear. Sounds like your PT should have stayed an engineer? Sorry about your experience.
There's no doubt that treating the body goes beyond simple mechanics and isn't always black and white. Regardless, there is a process to resolve most of these problems naturally.
Would you be interested in some help?
Hello dr charlie im suffering form piriformis syndrome its been a year now i have done strengthing excercises and pain became worse pls help me
Hey! sorry to hear you're in pain. Sure, sounds like you need a more tailored approach. If you're interested in me reviewing your case and open to potentially working together- I'd be happy to review details of your specific case personally. Just visit www.drcharliejohnsonpt.com/apply -select a time to chat, then follow instructions to submit your case review.
Okay?
Hang in there,
Dr. Charlie PT
I have continuously stretching to solve pfs for over months... Now i will try strengthening them
For sure, sounds like you need a different approach!
i have a question, is it possible that both strengtheing and stretching both make the pain worse, and if so what could be done instead? just resting?
Hey brother personal training specialist and avid hiker .... unfortunately i think ive developed piriformis due to an imbalance from overtraining but never squatting ...i just today started adressing this today side lunge + assisted pistol squat is giving the whole good hurt feeling... i do have objective weakness on the painful side ...leg drive on the left triggers a weird shock type pain...which is why i assume piriformis ...any tips?
How soon does stretching/tightening take to relieve pain. Should you be able to tell immediately or after a week or so?
Hey is there any chance to get a consultation online with you ?
Hey! First off, thanks for watching my content.
Secondly, yes- I consult with folks worldwide 👍
The best first step if you’re interested in potentially working together would be to set up a time to chat and submit a case review.
Just visit www.drcharliejohnsonpt.com/apply to get that process started.
This case review gives me most/if not all of the details I need to confirm if/how I can help.
I review all cases. If after reviewing your case I don’t feel confident I can help, then I’ll touch base with you personally and let you know.
Sound good?
Hang in there and I look forward to reviewing your case 👊🏼
Dr Charlie
@@drcharliejohnson I emailed you. Hopefully I qualify for a consultation.
@@Bee-ql5pu hey- thanks for watching... hmmm. not exactly sure of your name or details... but I'm not sure I've received an email from you? Could you resend personally to me at charliejohnsondpt@gmail.com and put "CASE REVIEW" in the subject line so it doesn't get lost in my inbox?
Thanks for checking out my content and I look forward to seeing if/how I may be able to help you.
Dr. Charlie PT
Wow I just watched an almost 30 minute video so that he could tell me to strengthen the area…
So I strength train 2-3 times a week… also am a yoga teacher so I stretch every day. Does this mean my strengthening/ lengthening ratio is off? I do the prescribed amount of strength training every week
When it comes to solving a pain problem- mixing black and white results in gray. In other words. Stop mixing strengthening and stretching. Goal- find ONE painfree motion that immediately reduces symptoms - then take it as medicine. Do not mix it with medicines of the opposite mechanism (ie. lengthening + shortening)
Thank you, this is very helpful. 🥰 If I wish the text would be smaller though.
Thanks for watching and for your feedback!
My hips are so tight that I can barely get my knee up. It's felt like a steel band around the pelvis for past 2 weeks, complete with spasms even when just lying down :( I've gone a few days without being dropped to the floor though, so that's something :)
I was so worried it would never heal- I can't sit so I envisioned being in some kind of lying down wheelchair for the rest of my life. Healthcare of any kind is lacking here in Canada and I just need to get well enough to be able to fly somewhere that I can simply pay for help.
I am a runner, and I went to 2 PTs for about 4 months... and it ended up making it way worse than when I had started.
I believe I was over prescribed stretching. It's almost as though everyone was trained to tell you the treatment is stretching without really understanding your unique circumstance. Now that I have stopped, it's starting to feel a lot better.
I think Dr. Charlie Johnson hit a great point, no one has more information than you. You live with your body. Stop watching 100 youtube videos with conflicting information. Start simple. If stretching helps, keep stretching, if not stop. If strengthening helps, keep doing it. If not, stop and rest. Try again slowly when you feel better.
Awesome summary! Thanks for watching 👊🏼. Glad you are doing a lot better!!
Einstein says. Keep doing the same thing over and over again and expecting a different result is a a form of insanity.
Reef DD
I'm pretty flexible as it is, so when I do that figure 4 stretch on a chair, my leg can go pretty far down and actually RELIEVES my pain. My main symptoms happen at night (or when chilling in bed watching a movie or something with hubs) when I'm sleeping. It's a SEARING pain that wakes me up. 😫 A pain that goes all the way down to my calf! I've even said, it feels like I've broken my hip when trying to move at night! The ONLY relief I get is from standing up, and I feel AMAZING after working out. What is going on!?! I've sunken into a depression because one day I'll feel great, then the next it starts all over again. So I don't know if my work outs are making things worse, so I give myself a few days off, etc. I just want this GONE.
Hey Mindy! So, sounds like the stretching maybe feels good in the moment- but only offers temporary relief. This is consistent with how many people feel... stretching works temporarily but doesn't stick. First priority needs to be improving sleep- if sleep is yucky- healing will be difficult.
Truthfully could be several things causing this... diagnostically sounds like sciatica.
Are you interested in some help? No pressure of course, but would love to see if/how I can help you out. Best first step if you'd want my help would be to set up a time to chat by visiting www.drcharliejohnsonpt.com/apply and submit your case for review.
If that seems to "fast" or weird... check out my DIY Diagnostic Guide which should help give you an idea of what's happening- can download for free here- www.drcharliejohnsonpt.com/DIYGuide
Hang in there!
What about SI joint pain? How to asses and treat, please!
I am one of the confused many! So much info out there, I don't know what to do! Stretch or strengthen? I haven't had a good night's sleep in over 2 months. Pain deep in the butt. Running down to the back of the knee, sometimes all the way down to the toes. Pins and needles and numbness too sometimes. Driving and sitting on the couch are particularly difficult. If you're trying to find out what works and what doesn't, what kind of time frame would you typically use? A week of stretching? 2 weeks? Thanks.
Hey! Thanks for watching and sorry to hear about what you're dealing with. So, you should see an IMMEDIATE change in your movement quality (how you feel) from an exercise. No need to wait a week. If it doesn't produce results IMMEDIATELY then I'm moving on.
No pressure, but I'd love to help you solve this. Of course, you can always try to figure it out on your own (but that's usually a slow/painful process).
Would you be open to chatting to see if/how we can help?
I'm still absolutely flummoxed when it comes to treating this thing.
When I stretch, I tend to get temporary relief and when I strengthen I tend to also get temporary relief. None of the screens show anything, I'm pretty much symmetrical in the figure 4 test and the medial rotation test from squat university.
The pain only seems to come in the days following a leg workout (particularly squats) I start to notice it when I sit for extended periods.
I think I just need to pick a treatment (lengthening or strengthening) and stick with it for at least a week without doing the opposite then seeing if it gets better or worse.
Hey Patrick! thanks for watching. For sure- need to pick a path- no question there... but do realize that there are alternative ways (besides just lengthening/shortening to resolve this). Let me know if ya get stuck- would love to review your case and see if/how I can help! Hang in there.
@@drcharliejohnson Hi Charlie, thanks for the reply. I am going to try strengthening exercises over the next week or two and keeping my weekly leg workout the same.
Happy to keep you updated on my findings.
@@patrickmcgrath2570 cool man- keep me in the loop!
Do you recommend weight lifting while having piriformis syndrome? Or it is something that should be avoided for the moment?
Good question. Does it aggravate symptoms? If you’re able to continue awesome. If it’s bothering things- then time to get creative and find ways to modify or tweak the routine so that you can keep doing it. Last resort is to stop activity. Also, if lower body stuff is a no go (even with modifications) then keep your upper body and good leg super strong 👊🏼. Make sense?
Ask yourself- how can I keep lifting? think outside the box and use this as an opportunity to explore motion 👊🏼
@@drcharliejohnson having a weak leg sucks ..😔
I do hot power vinyasa yoga 2-3 times a week and never experience sciatica like pain but i just went back to the gym 2 days ago (after a looong Christmas break lol) and now the pain is back. So your logic says i don’t need to lift heavy weights right? That’s such a hard pill to swallow 😩
Thank you very much. Was so informative.
What are your thoughts on shockwave therapy for piriformis?
Hey! Not a big fan as it's passive. I always ask the question of "How much does XYZ treatment (ie. ) shockwave teach me about how I can resolve my pain?" If the answer is... "not much" - then I tend to pass. I prefer a much more active approach that allows you to test and find what you can control...
Does this make sense? Doesn't mean it can't help... just means it's rarely makes you independent in the process of healing long term.
Great video!
I have sciatica nerves and its hard to work it out
Thanks for saying that about the knee. My "good" side is where i dislocated my patella so it is not so flexible as it once was. Now the "Bad" side is more flexible but i cannot judge if it is fine or not. 😅
What if both sides hurt?
can this also be caused by weak core muscles?
It could... but would need to tease that out my friend. What are you currently doing to solve it?
Both of my hips are painful. My left side started being painful about 10 years ago and I stretched it so much trying to get relief that it was really lose. My right side started getting painful about 5 years ago. I haven't stretched it as much as I did the left side. But now my left side (the one that was really stretched) is much tighter than my right leg. I can't get my legs over my bike because its too painful and stiff. I don't know if this is piriformis syndrome
Doctor Charlie Johnssoni want to ask you something love to see your videos.DousSciatica pain Burns aloti had pain from my low back into my hip and goes to the side of my leg . I have no dignoese yet to morrow i am goingto xtray my hip.Iam 72years and have chrons desease too. doyou think is shingrix burn .Took two shots for that last shot took it in2023-01-02 and now after four monthsihave this burning and no rust isit Sciatica burns alot.I cant wesr socks shoe or plant it hurt even when i sit andir in bed.iam writig funny hope you anwers me .if you understand what iam writing Thank you do much
I have pain at back doctor said it is pyriformis syndrom.but the pain won't go .it's been 6 months.left side buttocks is where the pain is.
Hey! What have you tried so far?
Thanks so much for this Charlie. I've had piriformis pain that comes and goes with exercise in one hip. I bowled quite a lot growing up and have more pain in my left side (slide leg) than the right. I've tried a number of stretches, tools, and strengthening, but it always seems to come back. Recently, I've been doing exercises to strengthen my back and neck muscles to help fix my forward head posture and I realized that my piriformis pain has largely reduced to the point where I don't even experience it anymore, even when bowling.
Something very similar happened with my wrist carpal tunnel pain due to typing. I was so focused on getting wrist braces, fixing my desk posture, doing whatever I could to limit the pain, but in the end using a gyroscope (powerball) to strengthen my forearm and shoulder muscles largely relieved the tension on my carpal tunnel and wrist joints and as those muscles strenghtened, the pain largely went away as well.
I think it's a common misconception in both the science and the health industry to treat the symptom and not fix the origin of the problem. The body is very complex and every pain and issue I've ever had has been a resulting symptom of an imbalance or some other problem that was causing the pain and symptoms, but treating the symptoms never fixed the overall issue. It sounds ridiculous, but I really think your logic is sound. Great stuff!
.. would you be kind enough to share with us the exercises you did to strengthen your back & neck.
.. would you be kind enough to share with us the exercises you did to strengthen your back & neck.
@@briannab5296 Here you go!
ruclips.net/video/_-KNO3GE0l4/видео.html
You don't have to do all of them, but I follow the routine and stretches on a pretty regular basis and it helps a ton. Especially if you sit down the majority of your day for work.
I have hip dysplasia... it really affects that sides range of motion.
Can this cause glute imbalance in the side that is painful?
Stumbled upon your channel and I love it! I've been having "pain in the butt" for a while now. I did the piriformis test and I don't think I have it...what's next? How do I know what the problem is and how do I fix it??
Hey Heidi! Appreciate you checking out my channel!! Glad you love it. Good question.. and honestly hard to give advice without knowing more. Would need to dig much deeper and see what's going on... (hope you understand that)
Would you be open to chatting to see if/how I can help you?
Do you guys feel the pain while sitting? That’s when I have my pain.
@@johnpenner1318 sitting is one of the most common issues for folks we work with. Would you be interested in me reviewing your case to see if/how I may be able to help?
If so, just visit www.drcharliejohnsonpt.com/apply - select a time to chat, then follow instructions to submit details of your case (a case review)
Okay?
Hang in there John!
Thanks for the lessons
It's really good.
👍
I really appreciate your videos, but if strengthening irritates my sciatic nerve and stretching also irritates it, I’m not sure where this leaves me.
Hey! Thanks for checking out my content. No worries. Very common. Sooo many more options/angles to explore… and healing goes well beyond just exercises too. Don’t give up.
I’d be happy to review your case to get some more details. I consult with folks worldwide and I bet we could come up with a plan that works.
If you’re interested in me reviewing your case- just visit www.drcharliejohnsonpt.com/apply - select a time to chat then follow instructions to submit a formal case review.
Hang in there!
Hlo dr charlie i have buttock pain from almost 3 years i am unable to completely cure it i always do stretching plz tell me some solutions
Hey! Sorry to hear. What have you tried other than stretching?
Dr I think i have short piriformis syndrome what should i do??
I know I do feel better if I do the stretches emphasizing my right (painful and stiffer) side. Piriformis muscle issues seem to come up when I also need to stretch (and strengthen, yes, I know those are not the same, but I need to do *both*) my rectus femoris on that same side.
Very true. Not counting if the person has hip dysplasia or a cam lesion or a hip impingement
Interesting video. I have been doing similar things with the MCL, and I am surprised to find this video when I am searching for the way to solve my piriformis.
Very similar approach has been used in other fields, e.g. tennis (the inner game of tennis), computer science (AI; reinforcement learning).
Love your video,very painful wen after getting up from sitting, start walking
I have it in both sides, one of which hurts like hell when I try to do this as it has a gamma nail. Now what? Okay, I know you won't bother to answer.
Hey- thanks for watching and commenting. Odd response- "I know you won't bother to answer..." Anyways...
Piriformis syndrome accounts for about 6% (max) of butt/leg pain cases. Now, to have it on both sides would be VERY rare. That's not to say it couldn't happen- but after seeing more than 10,000 clinical cases (this area is my specialty)- I've never seen it (doesn't mean I could not have missed it). Instead, what is much more common is an issue in the spine causing referred or radiating pain into the buttock area on both sides. There are some simple tests you can do to confirm/refute this.... new video to follow this week.
Keep an eye out.
Dr. Charlie
Just found your channel. Desperate for a solution for sciatica/piriformis pain which I’ve had for 5 years. I agree with not stretching. I find some stretches aggravate it more. Do you recommend swimming?
Hey Lorraine! Sorry to hear. Stretching does generally aggravate. As for swimming. If it feels SAFE then sure I don’t see any issues.
Let me know if you need more help. No pressure, but I do consult with folks worldwide 👍. Thanks for watching!
Hey Lorraine! Checking in. How are things?
I’ve been to a neurologist, muscle specialist, physio and no one mentioned piriformis before. My spine was fine in an mri, they can’t figure out the nerve stuff. Feels like vibrating cell phones strapped to my lower back, through the back of my legs & it’s been two horrible yrs of this. I sat crossed legged all the time & one leg is uneven by an inch… I feel like I’m going bonkers, no one can figure it out. I saw your videos & was wondering if piriformis can cause that buzzing nerve feeling?
Yes it definitely caused my leg to feel like static
I have spinal stenosis whic is , in my case, the facet joints on either sides of lumber spine, pinching nerves and causing radiating burning nerve pain in buttock and leg. I’ve had one lot of cortisone injections 5 months ago which helped the right side but left side needs another injection now. Just telling this in case it helps you because an MRI diagnosed it in facet joints pinching nerves causing radiating nerve pain. Physio didn’t help but I’m managing it until next injection next month. Hope that info is if help to you. 🌸
What if they are both painful?
Amen brother
Nice. Input to obtain output. The answer belongs in gathering the data. And there is no one size fits all answer.
You got it! Thanks for watching!
What’s the difference between piriformis and socroliac joint pain? Or does one cause the other?
I’m no medical expert but I believe they play off one another. The main culprit is often a combination of weak muscles in the hip/glute area. By performing exercises like clamshells/bridges all muscles around the hip/glute area are strengthened and therefore those same exercises can be applied to those two problems.
My job is very physical and in busy periods when I have to work a lot of extra hours my Piriformis on the left becomes swollen which causes it to pinch painfully with every step. Stretching or strengthening makes it worse. The only thing that helps is to sit on a hard cork ball (tennis ball size) and roll on it to massage.
And to stay off my feet every chance I get.
What if both sides are the same?
Have you found the piriformis to the issue in RLS
Good question- can't say I've established a correlation.
Does burning up your sides come with sciatica?
How to get rid of this?? How to get it back tight
Sir plzz help me ....I was doing deadlift on 11nov and while doing that I feel a acute pain in my back and doc said it's disc bulge so I started rest and doing exercise for that and it was going good I almost recovered but then I started doing Sorenson hold exercise and boat holds and doing 3 days of these exercises I felt A pain in my butts which radiates through back of thigh and it is 3 weeks ...what should I do
Stop doing it
Ive been getting what I surmise is Piriformis syndrome gradually over the last 13 years or so. Mainly noticeable after deadlifting but now after Box squatting as well. I am getting older., and my job requires a lot of sitting. I liked the video and it makes a lot of sense. I haven’t been doing much this time around, I had previously tried to use “trIgger points” with a lacrosse ball and foam rolling. I guess what Im asking is, without dumping a lot of loot into imaging and medical assessments, what do you suggest? Is strengthening with short bands like squat university suggests maybe the best approach? I do know it subsides quite a bit when I don’t lift, but I don’t want to just quit strength training and get fat because thats what happens to veterans like me lol. Anyway I’ll take what I can get Doc. Thanks for your time.
Hey how r u now did you recover ? Are you able to exercise
If so please share what you did