The piriformis muscle is related to piriformis syndrome and the resultant sciatica-like symptoms. A tight iliotibial (IT) band can cause outside knee pain. IT band syndrome is especially noticeable when running downhill.

There are many reasons why IT band syndrome develops. It may be due to training errors, biomechanical issues, and/or tightness of the muscles of the hip and IT band. In actually, it is difficult to stretch the IT band because it is an extremely tight fibrous structure. It is much like a large ligament. Stretching affects the muscles that attach to it. In order to appropriately lengthen the IT band, soft tissue mobilization (a type of therapeutic massage) and foam roller exercises may be required. A physical therapist evaluation and treatment are typically indicated to resolve this issue if it persists.

The normal for this stretch is being able to pull your knee across midline 30 degrees. This is difficult to measure; therefore, use your shoulder opposite of the knee being pulled as a guideline. In other words, if you can pull your right knee across the midline of your body to a point that is in line with you left shoulder, you are near normal flexibility.

Practical Benefits:
This sciatica treatment lengthens the piriformis and helps to prevent the sciatic nerve from being constricted. Furthermore, it stretches the muscles that attach to the IT band. This reduces the tension placed upon the IT band and prevents the soft tissue friction near the location where the IT band inserts into the knee.

Areas of Caution:
Individuals who have undergone hip replacement surgery should consult a medical professional before engaging in this stretch.

Duration : 0:1:39

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Piriformis stretch for sciatica pain relief. Visit http://www.SteadyHealth.com/videos for more info.

Duration : 0:1:9

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This is one of the many stretching and strengthening activities shown at the Orange County Pain Management Center. We specialize in Active Release Techniques®, which is an extremly effective treatment for soft tissue injuries. It has been considered as an alternative to surgery in many cases of carpal tunnel syndrome, sciatica, low back pain, neck pain, shoulder pain and knee pain. It is the “treatment of choice” by athletes from around the world. Many patients feel a significant decrease in their pain symptoms within 3-4 treatments. Please visit www.orangecountypainmanagement.com for more information on state of the art injury rehabilitation and Active Release Techniques®.

Duration : 0:0:53

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so, i’ve been experiencing sciatic nerve pain on and off for 10 years. it started when i jumped off of something and landed on my feet, but then fell and landed on my right hip. the last few years it has been better because i’ve been getting acupuncture treatments for it and also stretching every day and doing yoga. however, sometimes it will just randomly come up, especially if i run or swim or even from sitting on the ground sometimes. it seems like it will never go away. i’m looking for some tips (it can be western medicine, natural or alternative methods, anything really) or information on surgery to fix this nagging problem. can you help? thanks in advance for all help. p.s. i been told by a doctor that my problem is originating in the piriformis (sp?) area.

Look up piriformis syndrome. It is a muscle from your pelvis to your hip deep under the gluts. The sciatic nerve goes through it and down your leg. If it tightens it irritates the sciatic nerve giving you sciatica. There are various piriformis stretches such as lying on your back and gently pulling one knee towards the opposite shoulder. Have your family doctor refer you to a Physical Therapist. They can treat the problem and show you proper stretches.And ice and rest will help.

so, i’ve been experiencing sciatic nerve pain on and off for 10 years. it started when i jumped off of something and landed on my feet, but then fell and landed on my right hip. the last few years it has been better because i’ve been getting acupuncture treatments for it and also stretching every day and doing yoga. however, sometimes it will just randomly come up, especially if i run or swim or even from sitting on the ground sometimes. it seems like it will never go away. i’m looking for some tips (it can be western medicine, natural or alternative methods, anything really) or information on surgery to fix this nagging problem. can you help? thanks in advance for all help. p.s. i been told by a doctor that my problem is originating in the piriformis (sp?) area.

Visit your family doctor or orthopedic surgeon. Take aspirin or ibuprofen to relieve discomfort. Place at least one pillow under your knees when you lie down. Rest on a firm mattress or on the floor when sciatic pain is severe. Ask for help to get out of bed or into the bath or shower so you don’t strain your back while getting up and down. Apply hot or cold packs to your back and upper legs. Don’t lift anything. Don’t bend or sit in soft chairs. Ask your doctor for prescription pain relievers if severe sciatic pain continues. Eat a diet rich in fiber, fruits and vegetables to prevent constipation.

so, i’ve been experiencing sciatic nerve pain on and off for 10 years. it started when i jumped off of something and landed on my feet, but then fell and landed on my right hip. the last few years it has been better because i’ve been getting acupuncture treatments for it and also stretching every day and doing yoga. however, sometimes it will just randomly come up, especially if i run or swim or even from sitting on the ground sometimes. it seems like it will never go away. i’m looking for some tips (it can be western medicine, natural or alternative methods, anything really) or information on surgery to fix this nagging problem. can you help? thanks in advance for all help. p.s. i been told by a doctor that my problem is originating in the piriformis (sp?) area.

If you are already doing what you are doing, and it’s not that bothersome, there is probably not a lot more you can do. Have you had an MRI of your Lumbar Spine? That will show if you have a bulging or herniated disc impinging the nerve. It can be corrected surgically, but, that is generally the treatment of last resort. It would not hurt to get an MRI done, and see a Neurologist, or Neurosurgeon if you think it has gotten to the point where you just can’t deal with it any more.

Really the treatment will be dictated by what is showing on the MRI, and how you feel. If you lose bladder or bowel control, go to the ER immediately, because that means you have Cauda-Equina syndrome, which can lead to paralysis of the lower extremities, etc…

On the first exercise, make sure to point the toes up and back towards yourself. On the second exercise, the leg is at 90 degrees, not 45.

Duration : 0:4:22

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