Question on piriformis stretching

[SalukiX]

Good morning fellow runners.....having just experienced the ‘fun’ of the above muscle getting itself in a knot, how do you ease this? I have tried a couple of examples on YouTube but am keen to know if anyone has a preferred / successful method to help keep this at bay......apart from my right hip feeling a bit sore, it doesn’t stop me going for a moderate jog, but I would appreciate any advice here..

Happy Monday to all...😁

Peter

[SaskAlliecat Graduate]

I usually do some of these exercises and stretches - I really like 1, 3 and 9. I was told by my Physio I have weak glute medius muscles so need to be more consistent on the clam shell and leg extensions as well but that is more to help balance out my muscles.

curiousmindmagazine.com/hel...

There are also several techniques of rolling where you can sit on a tennis ball placing it under the tight spot slowly moving over it, trying to get it to release. This can be quite painful to start though.

I get tight hamstrings as well, so am trying to be more consistent with stretching them as well, especially lying on your back with your leg straight and gently pulling it toward your chest, holding for 30 seconds and repeating 3 times per side.

[SalukiX in reply to SaskAlliecat]

Thank you for this....I will try these and see what works best 👍👍

[Irishprincess Graduate]

I've tried a lot but this one is the best IMO. If you can't manage the floor yet start off doing it over a table (anything from thigh height)

m.youtube.com/watch?v=ipEXZ...(Not working as expected?)

[SalukiX in reply to Irishprincess]

That looks do able......thank you very much, will give it a try, must admit it has eased up so will put more time into the stretching as it is as important as the running itself....😁😁😁👍👍

[Irishprincess Graduate in reply to SalukiX]

Yes, that and foam rolling 😩 keeps everything loose and wobbly 😂

[SalukiX in reply to Irishprincess]

I had wondered about a foam roller, it makes sense and I think they have them in our local Aldi.......loose and wobbly, that’s me to a tee......😂😂😂😂😂

[MuddledGardener Graduate in reply to SalukiX]

And me! 🤣🤣🤣

[SalukiX in reply to Irishprincess]

Hello....I have now got a foam roller....do you have any tips for correct use on easing piriforms or should I just try and see...never used one before...🤔🤔🤔...thank you....😌

[Irishprincess Graduate in reply to SalukiX]

Oh good for you! There's a wealth of material out there but try these for a starter.

breakingmuscle.com/fitness/...

m.youtube.com/watch?v=n_qLI...(Not working as expected?)

Tips I've learned the hard way is to roll gently rather than like a steamroller, never roll over bone and it's better to do a little every day rather than one big hurty session 😩

It might hurt like hell to begin with but this eases and it really does help with tight muscles. A roller has literally got rid of quite significant pain for me in many parts of my body and I wouldn't be without one. If I feel a twinge my go-to in the first place is the foam roller.

Enjoy and let us know how you get on 🙂

[SalukiX in reply to Irishprincess]

Good morning.....thank you for this just given it a try, will have to keep practising but seems to help once you find the ‘ouch’ bit and roll around small area, then it eases off.....am planning to do a Parkrun on Saturday so if all has settled will do this and roller afterwards to see if that helps..thanks again...😁