How to stretch the Piriformis

[jdcc33]

@hathwit7 The Knee is NOT in Jeopardy at all with the leg at 95 degrees and turned it locks out the knee out

[calicomoonchild]

One day when I woke up and got the urge to stretch, I stupidly stretched further than I had ever done before. That was 6 months ago, I am still stuck with this painful condition, all down my right leg. If only I could turn back time, does anyone know . . does piriformis ever go away on it's own ? or am I stuck with it forever ?

[jdcc33]

@calicomoonchild

Bummer that is one of the big problems if you go to far or improperly performed. What kind of stretching were you doing?

[calicomoonchild]

@jdcc33

I was lying on my back, got the urge to have a normal stretch but (mid stretch) and for one stupid moment I decided to stretch my legs and arms even further than I knew I needed to and I have had piriformis ever since.

My Physio told my GP to give me "Amitriptyline" (it can be used as an anti-inflamatory) but it never worked . . the only thing that gives me relief is a combi of "Diclofenac" 50 mg pills, 3 times a day (& sometimes "Co-codomol" for when the pain gets really bad).

[jdcc33]

@calicomoonchild HOW? and What kind of stretching were you doing?

[calicomoonchild]

@jdcc33 Nothing fancy, just the instinctive kind of stretch you sometimes get the urge to make when you wake up in the morning, but I became self-conscious I was doing it half way through and essentially pushed it further than my body instinctively needed to go.

[jdcc33]

could have disc issue at L5. The L5 disc can slide into the canal and press on sciatic nerve. (Doing the Pirifiormis stretch shown in video will not cause this to happen)

BUT other piriformis stretches and many other exercises I have seen on YOUTUBE sure can!

[jdcc33]

@treehuger501

Do U know anything about AIS??? If you do you will know that the 2 second count starts when u feel resistance in your hand/or rope. NOT at the END of the ROM :)

[jdcc33]

@urutuc U CAN do this with a Knee problem as long as you keep knee great than 90 degree angle AND also externally rotate the lower leg

[AC1978]

jdcc33-Thanks for posting this!!!! I love AIS!

Question: what is the best stretch to increase the ability to externally rotate the femur?

[jdcc33]

@AC1978 Thx Doc, The video u show on your site is great for external rotation of the femur. Can Also do yours Lying down (depending on the capsule). Or may even have to straighten the leg.

Also AIS has some great stretches for hip rotation (Internal & External) in the Prone position

[jdcc33]

Urutuc. What are you talking about?? There us a HUGE Difference between Dynamic and Static stretching!!!!! Also YES U can do this stretch with a Knee Injury as u turn the foot to Lock the knee!!

[awepro]

After some research I think you must be right. there is another video that demonstrates another dynamic one on all fours when you cross your lower leg over the other and lean into it on the opposite site and keep repeating. I tried that one but I find it difficult to balance and hurts my joints, maybe the technique.

[jdcc33]

If U lean into a muscle it has too contract to support you, THUS cannot be stretch (only eccentrically lengthened) which takes MUCH Longer to Attain flexibility.  And Yes will also stress the joint.

[awepro]

I think you can do this stretching exercise in a more effective way by easing into a static stretch.

[DrewIsFail]

this is Active isolated stretching.

I have been static stretching for years and it hasnt done me a bit of good.. an hour of reading online can confirm that static stretching is indeed.. fairly useless