Glute & Piriformis Pain/Tension: Troubleshooting

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If you're dealing with stubborn tension or pain in your glute/piriformis area, here's what you can try:
1. Move the hip through a full range of motion (Hip CARs)
I healthier joint helps all the tissues surrounding it function better. Sometimes, persistent pain or tension is related more to the deep joint health than to the tissue itself.
2. Improve hip internal and external rotation (90-90 lifts-offs and isometrics)
3. Find a stretch in the muscle/tissue with the issue and then use that stretched tissue to produce force.
In this video, we're focusing mainly on number 3:
We want to find a tolerable stretch - on a bench, box, or the floor - and then produce force.
It might take some practice to truly use the stretched tissue to produce the force, and that's okay. Experiment and find which set-up
A) helps you find the best stretch, and
B) helps you create the most force
Try 2-3 sets of isometrics at 50-70% of max intensity for 20 seconds. If that feels okay during and the next day, you can continue each day for a week. Then, try doing 90-100% intensity for 10-15 seconds every other day.
NOTES:
✏️ The longer the pain/tension has persisted, the more consistent you'll need to be to resolve it.
✏️ With persistent pain/tension, you might have to push into some discomfort. As long as it doesn't make it work afterward, that's okay.
✏️ Reinforce the stretching and isometrics/lean & push with hip CARs before and after.
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