How To Find Your Piriformis Muscle

In this video, we're going to discuss how to find your Piriformis muscle. This muscle is located around the lower spine near your glute, and can often cause pain when you move your body in unusual ways.
If you're experiencing pain in your back or side when you move your body, this video is for you! We'll discuss the best ways to find and identify your Piriformis muscle, and how to treat it if it's causing you pain.
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[Performance Place website piriformis article excerpt] The conversation. The healthy motivation. The delicious breakfast that followed Saturday morning workouts. Jill loved everything about her running and cycling groups. An ironman triathlete in her mid-50s, Jill had been running for two decades.
When her running friends started getting into triathlons, they signed up for new races together. Their first full Ironman Triathlon was Tempe. Since then, they’ve done at least one per year!
For Jill, swimming, biking and running routines weren’t just exercise. They were her social time; a chance for her to catch up with friends. So when her piriformis syndrome became so painful that she could no longer run, she knew she needed to take action.
Jill came to Performance Place® Sports Care after nearly a year of unsuccessful attempts at reducing her pain. Having treated minor injuries for Jill before, I knew proper guidance-and her recovery mindset-would get her back in action.
How It All Started
About a year ago, Jill began to develop right-sided buttock pain. There was no trauma involved: no falls, nothing she recalled doing that would have created the pain.
Unsure where the discomfort was coming from, she turned to the Internet for answers.
After countless hours of research, Jill self-diagnosed her buttocks pain as Piriformis Syndrome. Like most runners with this condition, she continued her exercise routine, convincing herself the pain would go away on its own.
For the first two months, her hip was only achy when she was running or biking. She didn’t experience any pain when sleeping, doing dishes, putting on shoes or sitting. It didn’t affect her day-to-day activities, as the condition often does in more severe cases.
But the pain didn’t go away. Instead, the deep ache in her piriformis began to creep into her daily life.
Jill would feel great when she opened her eyes in the morning. But as soon as she got out of bed, her piriformis would begin to ache intensely. Over time, this single step out of bed became a source of excruciating pain, often taking her to her knees. The pain would last for about 30 minutes as she completed her morning routine of washing dishes, feeding her dog and walking to her car.
Within the first five minutes of her half-hour commute, Jill’s discomfort would begin again. Sitting in traffic was so uncomfortable that she felt the need to wiggle around in her seat as if to get pressure off her right hip. And when she finally got to work, she wasn’t able to walk from her car to her office without feeling pain in her right hip.
After the initial pain subsided, Jill would feel good for most of the workday-as long as she wasn’t bending over or sitting for too long. But by the time she reached home every evening, her commute had exacerbated the ache once more.
Each morning, she would wake up and begin the cycle all over again, starting with that first painful step out of bed. On weekends, she would show up late to her running events so that she could still see her friends at their post-workout breakfast.
Jill could barely walk, let alone run. She lived like this for 11 months.
What Didn’t Work
You may be asking yourself, “Why didn’t Jill go to the doctor if it got so bad?”
She did. In all, Jill tried three chiropractors, two massage therapists, a trio of orthopedic surgeons and even an acupuncturist.
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