If you've been dealing with a deep pain in the glute/buttock (Piriformis Syndrome) and all the suggested stretching, foam rolling and massaging just isn't working (or is making things worse)... then it's time to switch gears and decide if shortening or strengthening the piriformis muscle is your fix instead!

How do you know if "shortening" or "slackening" or "tightening" or "strengthening" the buttock/glute muscles may be your answer to longterm pain relief?

There are four (4) main signs that you can look for...

1. Is the painful side more flexible than (or even equally as flexible as) the painfree side? If so, this tells you that "tightness" is not likely the the cause of pain and that stretching is logically NOT the answer.
So, it’s not tight, and therefore stretching makes no sense… so what’s the opposite? Perhaps it’s too long or weak and needs shortening/strengthening.

2. (The most obvious sign) Is stretching the piriformis muscle already making things worse? So if you've been searching for the best stretches or exercises for Piriformis Syndrome treatment and they just are not working...then I would stop trying! If turning a screw to the left doesn’t tighten something… probably need to turn it to the right. If lengthening doesn’t help, might want to consider shortening (strengthening).

3. Is pain worse after a certain amount of activity (walking, running, hiking, stairs) that requires muscular endurance or power output? For example, maybe pain starts to kickin once you start walking on an incline (hill) or only after a prolonged amount of time. Basically, the harder you have to work the muscles of your buttock, the more you stress them and require them to work... the more symptoms you experience… therefore, perhaps you need more horsepower/strength/ endurance/power. The way to do that would be improving your stability & strength with shortening/strengthening exercises.

4. Does shortening or strengthening help? Run a simple test: go do a simple activity like climbing the stairs or walking. Get a sense for what it feels like (especially if it causes pain). Then, try a strengthening or contracting exercise for the muscles of your hip/buttock. Then retest the same activity and see if it improves how you feel. If it feels better in any way, then it’s a sign that it could be a part of your solution!

#drcharliejohnsonpt #piriformissyndrome #strengthennotstretch #strongpiriformismuscle #strongglutes

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   • Buttock Muscle Strengthening 4 Signs...