Muscle Breakdown: Piriformis
Table of Contents
What Is the Piriformis
The Piriformis is a small muscle that is located behind the Gluteus Maximus. It often a forgotten component of the Buttocks due to its deep position and size. Though small, the Piriformis can be the source of pain and cause problems for the Sciatic nerve, including Piriformis Syndrome. Your risk of having symptoms of Piriformis Syndrome increases if you perform excessive lower body workouts or sit for long periods of time. We will learn more about this later in the article.
Piriformis Origin And Insertion
Piriformis Origin
The Piriformis originates from the Anterior Sacrum, Sacrotuberous Ligament and the Greater Sciatic Notch.
Piriformis Insertion
The Piriformis inserts into the Superior and Medial Greater Trochanter.
Piriformis Innervation
The Piriformis is innervated by the Sacral Plexus.
Piriformis Action
The Piriformis is a Lateral Rotator of the leg. The Piriformis also contributes to Abduction when the hip is flexed, and Lateral and Posterior Tilt of the Pelvis.
Piriformis Syndrome
Piriformis Syndrome occurs when the Piriformis muscle spasms which causes pain in the Buttocks. A Piriformis Spasm puts pressure on the Sciatic nerve which can cause numbness in the leg and pain.
The Piriformis is involved in many movements, even when you are just sitting all day! This makes it easy for the Piriformis to become overused and inflamed, leading to Piriformis Syndrome. Common causes of Piriformis Syndrome include,
Excessive exercise
Excessive stair climbing
Sitting for long periods of time
An injury such as sudden twisting of the hip, falling, contact during sports
There are many symptoms of Piriformis Syndrome. The main symptom is Sciatica. Additional symptoms of Piriformis Syndrome include,
Numbness in the Buttocks that can run down the leg
Tender Buttocks
Difficulty sitting
Pain that gets worse with prolonged sitting
Pain that worsens with activity or movement
It should be noted that Piriformis Syndrome can become very serious and debilitating, resulting in the inability to sit and perform activities of daily living. It is strongly advised to see your Doctor if you begin to experience any of these symptoms.
Piriformis Syndrome Treatment
After you have been diagnosed with Piriformis Syndrome, your Doctor will provide you with a treatment plan. Generally, treatment for Piriformis Syndrome is minimal, and all the muscle requires is rest! Painkillers, ice and heat can help to reduce other symptoms. Physical therapy will be beneficial to help alleviate numbness or tingling in the leg. More severe cases of Piriformis Syndrome may require a Corticosteroid injection or electrical stimulation of the Piriformis. Very rarely would surgery be required to reduce the pressure on the Sciatic nerve.
Piriformis Syndrome Exercises
An example of an exercise you can perform to help reduce symptoms of Piriformis Syndrome is a figure four stretch. Lie down on your back with your knees bent in the air. Bring one ankle to rest on the opposite knee. Use your hands to pull the thigh that is elevated towards the torso. Hold this position for 30 seconds and then switch legs.
Piriformis Massage
Deep tissue massage or manual release can also help to promote blood flow to the Piriformis, and reduce the tightness and spasms of the muscle. Be sure that you are visiting a qualified specialist!
Piriformis Stretches
There are many stretches for the Adductor Magnus. Any stretches for the other adductors of the thigh will also engage the Adductor Magnus. Keep reading below for a few examples.
Piriformis Exercises
Alternating Leg Lifts
Lie down on the floor on your back with your knees bent. Raise one leg at a time so that the shin is parallel to the ground. When both legs are elevated, return each leg to the ground one at a time. Repeat this movement for 3 sets of 10-12 reps.
Clamshell
Since the Piriformis is a lateral rotator, the Clamshell is a great way to engage this muscle. You can read a full exercise tutorial of the Clamshell here.
Hip Abduction
Place a cable machine attachment or resistance band around one ankle. Turn sideways and ensure that the ankle with the attachment is farthest from the machine (the cable or band will come across the front of the body). Begin to laterally move the ankle away from the machine. Repeat this movement for 3 sets of 10-12 reps.
