Looking for tips to do at home for Piriformis Syndrome. During your treatment for Piriformis Syndrome, not only will you be performing exercises in clinic but you will also be asked to perform a set of specific exercises at home as part of your home exercise program. Your home exercise program or HEP will be similar to the exercises performed in clinic and involve stretching of the piriformis and other muscles in the hip along with strengthening exercises designed to promote balance and stability in the hip region. Some exercises that will be included in your HEP are as follows:
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- Hamstring stretches
- Sidelying hip abduction
- Piriformis stretches
- Sciatic nerve glides
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You may also be assigned self-massage techniques using a tennis ball for instance, to apply deep pressure to the overly tight piriformis muscle. This technique can increase blood flow and stimulate the spastic muscle fibers of the piriformis to relax and can also be helpful with decreasing muscle tightness which can cause compression around the sciatic nerve thereby providing temporary relief to your symptoms.
As part of your at home care along with strict adherence to your HEP, you will also be asked to avoid certain activities that may further aggravate your symptoms. These activities to avoid may include but are not limited to:
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- Keeping a wallet in your back pocket especially while sitting
- Sitting for a prolonged period of time
- Running
- Excessive walking up hills or stairs
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Proper obedience to your in clinic sessions and at home care are highly effective strategies and can lead to long term relief and full resolution of the source and symptoms associated with piriformis dysfunction. If you or someone you know is suffering with pain and dysfunction associated with the piriformis muscle, please give us a call at Elite Physical Therapy and we would be glad to assist you towards recovery.
Come see us for a free consultation. To request an appointment, click here, or call directly to one of our three locations during regular business hours:
Cool Springs: 615-224-9810
Shelbyville: 931-684-0027
Spring Hill: 931-489-2022
Disclaimer: The information in this blog is intended to be informational only, and is not intended to be used in lieu of medical care. Consult a doctor or a physical therapist before attempting treatment on your own.
