September 12 2018
We discreetly sniffed our own armpits for weeks to find natural, aluminum-free deodorants that work for runners. You’re welcome.
Running injuries can be a pain in the butt—sometimes literally. Such is the case with piriformis syndrome, a stubborn condition characterized by pain deep in the buttocks and, in some instances, down the leg or up into the lower back.
The exact cause of piriformis syndrome is controversial and may vary from case to case, but we know that most cases involve both the piriformis muscle and the sciatic nerve, says Ellie Somers, a physical therapist who works with runners in Seattle, Wash. Treatment typically involves addressing both the nerve and the surrounding musculature while making modifications to your running program.
The piriformis is a small muscle that lies deep beneath the glutes and helps externally rotate the hip joint. In about 15 percent of people, the sciatic nerve passes through the piriformis; in others, it runs adjacent.
Pain deep in the buttocks is thought to be a result of a too-tight or spasming piriformis compressing the sciatic nerve. But pain could also be originating from the nerve itself. “In someone with piriformis pain, I always screen the spine to try to determine if there’s tension through the nerve that could be causing the symptoms,” Somers says. “If the sciatic nerve is irritated, it can lead people to subconsciously grip through the area of the glutes and piriformis, contributing to more compression of the nerve.”
Factors that can increase the likelihood of piriformis syndrome include training errors, such as overdoing it with speedwork and being inconsistent with runs, as well as lack of variability (especially long periods of sitting) in your everyday routine. Somers recommends following a training program for measured, consistent progress in your running; getting up and moving throughout the day; and strength training, which helps build tissue tolerance and reduces your overall injury risk.
If you’re already dealing with piriformis syndrome, your first action should be to address the sciatic nerve. Somers recommends nerve flossing (see exercises below), which helps to open space around the nerve. Stretching and massaging the piriformis can help with pain relief, but it’s important to be gentle, as too much of either can compress the sciatic nerve even more.
It’s also important to strengthen the muscles in the hip area. “When a nerve is irritated, it changes how the surrounding musculature fires. We want to keep things sharp in that region so we don’t end up with disuse,” says Somers, who recommends exercises such as single-leg glute bridges (see below) and single-leg squat and step-down variations.
Whether you can continue to run with piriformis syndrome really depends, but Somers encourages her patients to stay active. If you can tolerate some running, she suggests cutting out speedwork and switching to run/walk intervals until your symptoms resolve. If running provokes pain, try using a bike or an elliptical to keep moving and build tissue tolerance. If your symptoms don’t seem to be improving, seek help from a physical therapist who can provide more specific guidance for your situation.
Sidelined by piriformis syndrome? Physical therapist Ellie Somers recommends practicing nerve flossing and simple exercises that mobilize the nerve comfortably and strengthen the glute muscles.
Note: If you immediately notice your pelvis tilting or feel a spasm in your hamstring when you come to a single-leg bridge, first practice bridging with both legs on the ground.