3 Signs You Should STRENGTHEN (Not Stretch) For Piriformis Syndrome
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- เผยแพร่เมื่อ 15 ก.ค. 2024
- If you have a literal pain in the butt (Piriformis Syndrome), chances are you’ve been trying many different piriformis stretches... and maybe they “hurt so good” - resulting in temporary relief - but don’t actually resolve the problem. My experience is that most people actually need to STRENGTHEN their piriformis muscle, rather than stretch it.
In this video, I share with you the 3 specific signs I look (+ listen) for when trying to decide if strengthening (or shortening) the piriformis/glute muscle will help...
00:00 intro
02:08 Sign #1
06:24 Sign #2
10:24 Sign #3
#drcharliejohnsonpt #piriformissyndrometreatment #piriformisstrength
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• 3 Signs You Should STR...
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
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17 yrs of left leg atrophy, MRIs unclear, depression, anger. I thought sciatic nerve was damaged and there was no hope. 5 days ago I started doing piriformis exercises with band and haleluja. I feel born again at 44 yrs of age, I can't believe I have not realized it was a piriformis problem earlier but hey better late than never. The human body is amazing
@@fitnessblades1150 thanks for asking ,no it's not better yet unfortunately.I would love to know 100% what's causing atrophy ,ie is it from spine ,hip, even calf as it all started years ago with what felt like a calf tear. I live in Ireland but I've seen there is a scan for nerves you can get in the USA ,Mrn instead of Mri. Have you heard of this ,would you recommend ? I don't know why they don't have this available in Europe.
@@paulfitness5157 hi Paul, I hope you're well. Did you find a solution to your muscle atrophy. I think I have something similar to you, it felt like a calf tear and now the inside of my calf muscle doesn't flex properly, also feeling tingling and numbness in toes and lower limb (calf). What relief did you gain from this video in terms of your symptoms?
I did the contracting exercise for piriformis syndrome and it totally works! I did all the stretching exercises found on TH-cam but nothing works until I found you in year 2020. Thank you so much Dr!!!
Awesome! Glad it helped you, Lynn!
Same.
I just found this channel today and have been binge watching them all afternoon. This is the "light bulb" video - stretching gives some temporary relief, but less and less as time goes on. I suspected maybe strengthening might be more beneficial so this was very helpful.
I believe your point #3 also applies to prolonged sitting. Sometimes a muscle (piriformis?) in my butt starts throbbing (or goes into spasms) when I sit too long (overstretched?). Am trying strengthening exercises now. They seem to be working! They initially bring on slight discomfort/pain, but it doesn't linger. And the hip seems stronger, more stable, and the butt less stiff over time. Thanks for your video suggestions!
Spot on!! Thank you!!!!
Spot on thank you your last video you put up regarding this I’ve tried now 2 days have helped my pain go down so much thank you once again 🙏🏻
Glad it helped, Jonathan!
Your short video gave me more info than the clueless Chiro. I’ve seen for the last 3 wks.. wish *YOU* were my Dr., I’m guessing I would’ve been a lot better by now. (2 months...)
Glad you found it helpful! Are you looking to work with someone (new & a different approach) to help guide you in solving this? Not sure where you're located, but I am exclusively virtual these days via Zoom...even for folks local to me... so distance really is no barrier. I work with people all over the world in my coaching program... let me know if you're interested in chatting!
2:18 I also had one of those!!
Thank you Dr Johnson!!!😇m
Eureka! Sign #2. My left butt pain side is more flexible than the right side and i have been routinely doing yoga that stretches the muscles eg Yoga to release the hips & hamstrings that include the ‘figure 4’ stretches😟
I have been going to my chiropractor for the last 3 months and she has been encouraging me to continue my Yoga.
So now i will stop doing the yoga and concentrate on strengthening the piriformis muscle instead of stretching it.
Thank you so very much.
🙏
Let me know how it goes! 👊🏼
did it help? I realized the same as you, and am 2 weeks into a normal routine with PT and no improvement.
With a dead bone in my left foot, I can only hope to keep the rest of my frame in check.
I was on high dose narcotics for 20 years.
So Greatful I found Charlie Johnson.
I pray that people with similar issues find him.
Thanks for watching, Jerry!
The one area I still haven't Strengthened are my arms. I was focusing on core and legs, and that sure worked, but yesterday while shovelling manure I noticed that when I used my arms to pick up weight, I had a very small pain in my lower back, which is where most of my trouble is. Since the sciatica is mostly pain in the legs but originating at the lower back, I'd been focusing on the lower part of the body. Even though I always had that nagging feeling that my upper needs more work too. After noticing that weird feeling in my lower back thats pretty much confirmation for me. I also did that exercise where you do a wall squat and raise your arms high over your head and man could I feel that in a bad way. As somebody said, the whole body is connected.
I had cramps in my obliques after doing a lot of core work so I did do some stretching there, but this morning it was the first morning where I coudl actually put on socks with NO trouble, and then drove a half hour into town (albeit with a pillow) and when I got out of the car there was only slight discomfort, that would have had me limping for about ten minutes while 'walking it off'.
But my quads can often be rock hard especially after sleep so I think SOME stretching is not a bad thing.
Thank you so much after watching video. and testing I need strength exercise. I don't care for clam exercise
All good Anna! So many ways to move your body!
Yes Thanks definitely needed the strength ....
Awesome LM- let me know if ya questions as you work on strength.
Hello Charlie, I think suffering from sciatica by piriformis. Tested my right painful leg bit up than left.
What should I try ? My English is bit broken 😬 so please recommend me something if any exercise plz name it
Doctor charlie
Why my symptoms improve on walking, running or cycling??
What I should do then??
Mine has been getting better as I've been strentghing it, still can't jump on the treadmill for an hour incline walk though, but this seems to be taking a long time to heal, however it's 10X better than it was a month ago
Thank you!! Went to Chiro today, did some reflex testing and my left Achilles had a negative result, same leg as my suspected Piriformis syndrome. Explains why I can’t come up on my toes with that foot. I have the pain in the butt, tingly/numbness down the left and outside of my foot. Got an adjustment and was recommended some stretching. Been stretching a couple weeks and nothing, I’m done with that.
Thanks for watching - glad I was able to help. So what's your plan moving forward?
@@drcharliejohnson Im going to do the opposite, hoping some strengthening exercises will help, but if it doesn’t Im honestly not sure what should be next.
hey man could i chat with u somewhere on video call or something i would be willing to pay i dont know if i have piriformis syndrome but when i squat heavy i have a shooting pain radiating down the back of my leg starting from my right buttock it dosent happen when im sleeping or walking around normally day to day it only happens when im squatting heavy
Hi Charlie, after extreme back muscle pull I went to chiropractor cause after a few weeks my whole back and even diaphragm got tight. I was advised to do piriformis stretch but after doing your tests it makes sense to contract it instead. There isn't a big pain in my butt , but it affects my walking strength and I almost limp and it feels like my butt is sticking way out due to tightness. Should I stick to this one exercise of contracting the piriformis? I appreciate your videos. Thank you
Hey Melissa! Thanks for watching!
Honestly, hard to say if you should/should not stick with it as I haven’t evaluated things…
But as long as it feels safe and good (doesn’t hurt) then I see no issue at least trying it.
Make sense?
makes sense
Hi doc looking jacked. Can you please give us your opinon on squatting and deadlifting with piriformis , does that make it worse? or helps improving your strength core, and do you recommend core exercise during the piriformis?
Is squatting or deadlifting painful? (as in brings on your piriformis pain)
Mine brings it on.
I had tight piriformis on one side ,once i start working on it ,,there comes muscle imbalance and the pain started moving to other glute where it is bit flexible ,,,seems now i have to stretch one side and strengthen other side 🙄
Thanks, definitely had fast relief from clam shell and butt lift exercises you recommended rather than all the stretching PT advised. Questions is: if painful sciatic nerve is under piriformis muscle isn't it counter intuitive to tighten that muscle? Isn't that the reason patients think we need to stretch it? To relieve that sciatic pressure. Why isn't that the case?? Thanks again Allison
Hey Allison! Thanks for watching and good question. Not sure I can give you a super scientific or "good" answer. Honestly, I go back to principles... righty tighty, lefty loosy. I found after working with MANY clients that the traditional way of trying to lengthen/stretch the buttock muscles didn't work and made things worse. Counterintuitive or not... I asked myself- "What's the opposite or lengthening- shortening, and what's the opposite of worse- better!" And started applying the concepts- I call it The Rule Of Opposites. Anatomically and biomechanically, not sure I can give much support for the approach there... luckily, I don't often have to... if it works- it works!
Hope this helps- HA!
@@drcharliejohnson Hi !! I have diagnosed with pyriformis syndrome in my right side according to mri I have been suffering with groin pain with lower back pain. M not sure what to do. Which exercise is good for me. Plz help!!!
@@farissyed9206 hey! Sorry to hear. So PS will not cause groin pain. Hip joint problem can cause both groin, butt, and back pains… did they show arthritis in the hip. Just throwing it out there…
Honestly, hard to give best exercises without evaluation. Are you open to help there?
If so, best first step would be to set up a time to chat… www.drcharliejohnsonpt.com/apply.
Okay?
I really wish I was in your area. I'm still dealing with issues the back feels all right it's mostly hip and buttock. I'm scheduled for a cortisone epidural shot in a week and I don't know if I want to go through
Hey Matt! hang in there man- let me know if you're interested in my help (I consult with folks worldwide)...
No pressure- but feel free to apply to chat with me: www.drcharliejohnsonpt.com/apply
The thumbnail 😂
🤣🤣🤣👍
How do I strengthen my muscles?
Did you check out my other video that I recommended? (here - th-cam.com/video/VH76dMUSmIs/w-d-xo.html)
First i strech and temporarily relief than mixed all of them, after i realized my painful leg couldnt get down (tight?) Than i started sitting at cross legged position forcefully (even it is yucky) than everthing get really worse. The pain reached the ankle. I got steroid enjections. Now i do nothing only lying 😢
Does this video also apply to herniated / bulging disc?
No, this is not for disc prob
Do you work with people virtually ?
Hey! Thanks for watching- yes, I do. I consult with folks worldwide with these issues specifically.
Would you be interested in chatting with me to see if/how I can help? (this is the first step)
@@drcharliejohnson yes I’m interested to chat.
@@inspiredtothriveMarie awesome- best first step is to apply to work with me and set up a time to chat. To do that, simply visit- www.drcharliejohnsonpt.com/apply
Sound good?!
Stairs to nowhere
I’m pretty sure I have piriformis syndrome. When I stretch it I feel relief only for a few minutes then it seems worse! I’ve tried strengthening but it hurts to flex my buttocks on right side???
I’d appreciate any feedback. I’m absolutely miserable! I had gotten to a point where it just about stopped bothering me. All the sudden the pain is back & 10 times worse!
Hey Stacy! thanks for watching my content. Sorry to hear about what you’re dealing with. So sounds like neither stretching (lengthening) or strengthening (contracting) is a good fit for you at the moment.
Time to start thinking outside the box and doing some detective work. You will get better- but you’re missing some pieces of the puzzle.
No pressure, but would you be open to potentially working together so that you can fully resolve this?
Would love to help you get unstuck. If you’re interested, just visit www.drcharliejohnsonpt.com/apply and set up a time to chat (no cost). After doing so, you’ll be asked to review a precall packet and submit a Case Review- which I will personally review to see if/how I can help!
Sound good?
shot you a reply above!
I left this video so confused😳
Hey Kim! Where did you get confused? Let me know so I can clarify! 👍
🙏🙏🙏☘️🌹
Your (important) content could have been summarized in 30 seconds. Don't rant for additional 13 1/2 minutes saying the same thing over and over again. However, you never gave an example of strengthening piriformis.
Work on your politeness bruh ☮️
Thanks for the feedback - yea, sometimes my passion gets the best of me and I rant (guilty). And in case you missed it, I recommended my other video for the examples (here - th-cam.com/video/VH76dMUSmIs/w-d-xo.html)...
@@drcharliejohnson Thank you, Dr.! Yes, I watched the other video and already started with the piriformis strengthening exercise. Very helpful!