Pirif
orm
is St
rain
Kinesiology TapePiriformis Application
( ** clean skin first! should last 3+ days)
Self Muscle Massage - 2 minutes each groupOrder: foam roller
above/below injury -> foam roller over injury -> cross
friction/trigger point (aka deeper muscle work)
Links:
Strengthening
Mobilizations10 reps of each around the injury
Links:
Stretching- 20 second holds/3 of eachLinks:
Basic description: pain/burning right where your wallet would be
in the back pocket of your jeans.
What else could it be: nerve entrapment in the piriformis
itself low back pathology (disc, nerve
root, etc)
Need to see a doctor when: numbness/tingling/weakness anywhere
in the affect leg back to foot.
Treatment Links(use treatment program on left! )
Treatment Protocol
When?
Hurts to walk. Exercises should be pain free.
Yes No Yes Yes LevelOne
Pain free walking, but still painful at effort. If it hurts,
back off to lvl one.
Yes Yes Yes Yes LevelTwo
Pain free all daily activities Goal is restore strength + muscle
balance.
Yes Yes LevelThree
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Mob
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calf adductors quad
hamstrings front of hip back of hip
calf adductors piriformis
hamstrings hip flexors combo stretch
back of hip side of hip (joint) hamstrings
front of hip (joint) calf quad
Level 1 pelvic tilt progression straight leg raises
reps: 1x10 (5 sec hold), 2x10, 3x10; add resistance per video;
leg raises- 1x10, 2x10, 3x10, 2x20, 3x30; add ankle weights
Level 2 bridge monster walk clam shells
bridge same reps as leg raises; advance difficulty per video.
Walk + clam shells- 10 reps/steps (each side, fwd, back). build to
3 sets of 10.
Level 3 steam boats suspension training ( squat,
lunge, sprinter- 3 videos! )
same reps as leg raises; advance difficulty per video
instructions.
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