How To Fix Piriformis Syndrome [Causes Symptoms Treatment]

Get my book on fixing injury here:
www.amazon.com...
Get my book 'The Squat Bible' here:
www.amazon.com...
Get olympic weightlifting programming (part 1):
marketplace.tr...
Get olympic weightlifting programming (part 2): marketplace.tr...
To read the full blog on this topic (including all of the cited research behind the fixes today) check out this link: squatuniversit...
Subscribe to this channel here: tinyurl.com/y2...
Recommended products: squatuniversit...
_______________________________
Dr. Aaron Horschig is the founder of SquatUniversity.com. A physical therapist, coach, speaker, and author of 'The Squat Bible', Dr. Horschig works with such athletes as international soccer players, MLB and NFL athletes, national-level Olympic weightlifters, and youth athletes.
Like, Comment & Subscribe to stay updated with the latest content! VLOGS & TUTORIALS uploaded weekly!
Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: store.3d4medic...
Connect with SquatUniversity:
Visit the website: www.squatuniver...
Like the Facebook page: / squatunivers. .
Follow on Twitter: / squatuniversity
Follow on SnapChat: @aaronhorschig
Follow on Instagram: / squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App!
SquatU Merchandise: squatuniversit...
Special thank you to Evan Pierson Productions for his help in making this video!

[@genomedia44]

Diagnosing short vs long piriformis syndrome 4:34 Exercises for short piriformis syndrome 7:05 Exercises for long piriformis syndrome 9:31 Recap+summary 15:10

[@stuff1784]

Bless you ❤

[@Ace-bv1bd]

I've been 2 years seeking medical attention in the best Military hospital in US Soil (6 years with the problem), and NOT a single person ever mentioned something like this. It describes my exact problem and must be this because in Xrays & MRI's there is nothing wrong. Thank's and keep the good job.

[@ONE-tp8pijdgs]

Are u currently in the army? I wanted to but ima afraid this gone take a toll

[@busyrand]

@@ONE-tp8pijdgs Once you treat the ailment, and maintain the treatment, the issue will go away like everything else. Join the military from that point. If I could redo everything, I'd join the military in my twenties and retire at the age I am now in my early forties fit, with a war chest of money saved through the years.

[@TheGmanway]

@@ONE-tp8pijdgs do it bro! It’s worth it! Life takes a toll on you but you can grow exponentially as a professional, physically, mentally emotionally, but you gotta commit full send go hard!

[@Johndoe-nb5cw]

There's no such thing as best military hospital 😕 🤦‍♂️

[@willdavis7254]

@Ace, it's been one year, did your condition improve?

[@Daniela_Ci]

Thank you so much!! After 8months of pain and numerous visits to doctors and physiotherapists, which didn’t help at all, I’ve found this video started to feel better second day after the training. I’ve been excercising almost every day and after a month I feel almost no pain! Thank you thank you thank you! 🙏

[@alihunter5246]

So an update on my long Piriformis syndrome diagnosed using your simple test, I just completed my first 3 mile walk, that I used to do 4 times a week for the first time in 9 months! No pain at all I can hardly believe it! Your simple reminder to push the knee out rather than letting it fall inwards was all I needed to help correct my posture I cannot thank you enough!

[@SquatUniversity]

Ali Hunter that’s so great Ali! I’m so glad to hear you’re doing better!!!

[@alizameeruddinkhan3916]

Did you have Back Pain with Piriformis ?

[@alihunter5246]

@@alizameeruddinkhan3916 yes lower back both sides and sometimes round into the left hip and even deep into the groin

[@abdulbutt2850]

@@alihunter5246 how long did it take y fix ?

[@alihunter5246]

We’ll it turns out after being able to see a physio in person when restrictions were lifted it’s not so clear if it was piriformis syndrome at all, I had chronic inflammation of the ligaments either side of my tail bone and still have the issue today, I don’t think it can ever be fixed 😩

[@davidmargaryan3809]

I just got a job as a physical therapy aide at an outpatient clinic and your content is an absolute goldmine. As a future PT I will be revisiting your channel for years to come. Thank you

[@jeremygonzalez1265]

I had this pain for about 3 days then discovered this video. Did the stretches and by the 2nd day the pain was mostly gone. God bless!

[@ericmartin3319]

Thanks! Long piriformis.. who'd of thunk it? I've been dealing with this for years and am now on the road to recovery, thanks!

[@cshah1210]

This is what I have been looking for 6 months! This is most thorough video to completely understand the symptoms and the corrective action to take. I had been doing the wrong stretches and inadvertently making my condition worse. This has so helped me.

[@carolnatale6003]

Thank you

[@UberMan9000]

Same here man. This has been very helpful to me. I've been squatting for a while but I've never experienced this pain until recently. I did the stretches today for short piriformis and my hips have been feeling better today.

[@malenkas3]

Any feedback after few monts has passed? I've done the tests in tbe video and self diagnosed the short paraformis syndrome on the left side. I also get pain down the inner thigh knee and calf on that side if I stand for a long time.

[@lordxauce007]

Please take this advice watch this video .kzbin.info/www/bejne/e3LSc6qap9Cribs

[@lordxauce007]

@@UberMan9000 kzbin.info/www/bejne/e3LSc6qap9Cribs kzbin.info/www/bejne/e3LSc6qap9Cribs

[@charlesglass7605]

OMG! You literally just saved my life! I’ve been to the chiropractor, doctors appointments and now you! I can’t thank you enough, five minutes of trying to do the one legged squat, my pain went from a 10 to a 2. I’m gonna do this everyday until I’m not falling off the platform. Thank you thank you thank you!

[@michaeldenham5957]

How did it turn out? I see your comment was a year ago. I’m having the same issue now. How did it all turn out?

[@frodo607]

​@michaeldenham5957 have you tried the exercises in the videos out? Was it helpful?

[@Maldika33]

Your explanation saves my days. Knowing that I'm actually having long piriformis syndrome changed my life. I've done so many exercises (actually for short piriformis syndrome) and taken so much pills for almost a year to make this pajn gone but none of those actually worked. Watched your video this morning and did the exercises, it's like an instant relief. Thanks a lot for sharing this treasure

[@ikhtiyarnasirov8495]

Thank you a lot!!! It has been a long journey, I have been suffering for 4 years! I went to different doctors: a orthopedist/this moron made to go through a meniscus surgery, it did not help; a kinesiologist taped all body, it helped for a while, but i made me itch. And here you are, I made your treatment-excise for 5 mins, and I do not feel pain and unbalance in my hip, I can walk straight, life literally became brighter and happier!!! Thank you a lot, man!!!

[@NateTillsonn]

Was your muscle long or short?

[@lordxauce007]

You should've used my technique. kzbin.info/www/bejne/e3LSc6qap9Cribs kzbin.info/www/bejne/e3LSc6qap9Cribs

[@crazy-experiments8421]

@@lordxauce007 how feel now u still hv pain ?

[@dashhmindset5132]

@@lordxauce007 i don’t got money bro I’m 12 bro I feel scared vro

[@utkarsh2746]

@@dashhmindset5132 Just do the tennis ball thing and then the clamshell exercise. Keep two tennis balls in an old sock, it is the low cost solution that all weightlifters all over the world use. Tennis or lacrosse ball or a "foam roller".

[@alanm185]

I spent so much time and money (with decent insurance) trying to fix short piriformis. I saw a two MDs, a trip to a sports clinic, three PTs and two Chiropractors. Only the 2nd Chiro (a holistic one) correctly diagnosed and fixed the pain (after 2 weeks of visits) by simply pressing on it for two minutes. After that, I sat on a lacrosse ball at the first sign of pain. No pain after 2 weeks. Saved me a trip to the spinal clinic and from botox shots or surgery. The US healthcare system needs a thorough roots and branches shake up. Thanks for your work.

[@davewitty3307]

I’ve gone deep on KZbin to try and fix some of my issues. I recently had grand mal seizure that changed my body. Brain surgery fixed the seizures. My employer fired me when I was in the hospital and I lost my insurance. So. I’m taking my health care to youtube. I’ve watched 100’s of videos. I was getting turned off by 99% of what I was watching. It’s all amateur “creators” looking for likes and subscribers with the same line. “Pain here? Do this!” This was the first video that actually educated me, helped me and added value to my life. Thank you for creating content that is useful and helpful!

[@TheLordSheogorath]

Omg, that's awful. I hope you are doing better now.

[@noskcaj1665]

This was extremely helpful. I'm 16 and in almost constant pain with Piriformis Syndrome, and a thorough walkthrough like this was exactly what I needed!

[@sigmundbartosch3542]

Did it work

[@You_Are_Chosen101]

same here brother ik it’s been a few years but you got an update?

[@noskcaj1665]

@@You_Are_Chosen101 honestly I don't remember, I think this video ended up being helpful, but in the end I went to PT and the pain kinda just eventually dissipated. It does flare up every now and then and so I stretch more when that happens which usually helps

[@peanutbutterpluto]

This guy is brilliant. He is without doubt one of the best online therapists + trainers. I look forward to watching all his vids and re-educating me! He’s changing me for the better

[@ChristopherBabson]

IMPORTANT!!!! If you have piraformis, WATCH THESE VIDEOS. DO NOT WATCH OTHER VIDEOS BEFORE YOU WATCH THESE. I was just diagnosed last week with piraformis. I watched 6 to 8 other PT videos and they all flatly told you to stretch. So, I stretched. It sent my pain through the roof, forcing me on steroids and 24/7 bed-rest. If I'd seen this video first, I'd have discovered I have "long-form piraformis" and I wouldn't have stretched. Thanks Squat U. Your videos are excellent. You are explicit, clear, methodical and complete in all important information. And you repeat and emphasize important points.

[@christrevatt192]

Nice one. I'd been diagnosed with Piriformis Syndrome and been given the exercises for short Piriformis. The stretches did nothing for me possibly got worse. Seeing your vid I tried the exercises for long Piriformis. Hey presto - at last some relief! The one that made an instant impression was the standing dip which took away the pain across my butt instantly. Nice work ! Thank you!

[@martysiddall7485]

Aaron, I cannot thank you enough for this video! I watched countless videos on piriformis syndrome stretching. It wasn't until i came across yours explaining the difference between short and long. Based upon your analysis, I have long piriformis, but was doing stretches for short. I have been in extreme pain for 8 weeks and was making matters worse. I completed day two of your long stretches (squats and clamshells) and am basically pain free! You explanations were exceptional! Keep up the great work and thank you again for getting my health back!

[@misterocasey]

Went from barely being able to move to functional in about 5 mins. Your advice was spot on for short piriformis pain. Thanks for your expertise!

[@migdaliabarreto2943]

Discard

[@migdaliabarreto2943]

Reply

[@viktorjanssen2197]

Every time i see so many views on a video like this, i'm so happy because you make money doing this. I can't thank you enough for this content. I never had a Doctor who wanted to go to the bottom of some issues and your videos sure helped fixing some.

[@hunnybunny4973]

Finally, a video explaining everything. I was getting so confused with the stop stretching start stretching videos. Nobody else has said anything about there being 2:forms of this syndrome. Thanks, now I know why I thought I was going to die after I stopped stretching and started the clam shell exercises.

[@raizan6564]

I was suffering from pain in my left glute area, with tingling sensation down to my left little toe. Doing the short piriformis stretch made it so much better in like 1 min

[@roohina]

Incredible video. I saw five regular therapists and they were all having me do exercises you were suggesting for long piriformis syndrome. I finally saw a pelvic therapist and they had me doing stretches for the short piriformis syndrome which resolved my issue.

[@j10984]

You’ve saved my wife from 3 years of pain ❤️

[@TengoMtchedlidze]

I was so happy when i found out it was piriformis tightening my hamstrings (through pressing sciatic nerve) and not herniated disc or disc bulge. Thanks man you are a legend

[@ParasiticRodent]

I used this for my pregnant wife who was apparently suffering from long piriformis. Youre the best Dr. Horschig.

[@JB-hd4jn]

I just wanted to say thank you for helping me diagnose the type of pain and treatment for my long piriformis syndrome! I've been experiencing increased pain this past month and was starting to feel helpless until i found your video. The way you broke things down from diagnosis to specific treatments was very understandable and straightforward! Literally felt almost instant relief after doing only the first exercise! I have a long ways to go till full recovery, but watching this video and seeing your methods gives me confidence that I'm doing the right thing. Again, thank you!!

[@rocketlohry]

I am just lying here in pain, just out of hospital without getting help and and your video popped up!

[@madil2259]

Just got diagnosed with right Piriformis syndrome. Symptoms started showing a week ago. This video helped a lot. Thank you.

[@myfavmuzic]

Thank you ! This helped me so much ! After a year of seeking help from Doctors, PT and a Chiropractor... They couldn't help me but you not only explained it you helped me fix it. Thank you ! Short piriformis for the win !!!

[@jamessamudio9913]

I've been battling back and leg pain for 9 months. I have researched and researched and have been to chiropractor and doctors and this is the BEST information I have found. I am waiting for MRI results but his description of piriformis syndrome is spot on!! Thank you for this video!!

[@SciaticaReliefNow]

kzbin.info/www/bejne/fXSTpoauqLN6obs

[@taesim3283]

Long Piriformis syndrome !!! Been suffering for 2 weeks, thinking it's short and been trying to stretch. Shoved that in like you said, took 2 days get healed. Thank you

[@jesusm.641]

Doctor, the truth is that you are a true scholar in your field-without a doubt, the best physiotherapist for injuries I have encountered. I am immensely grateful for your videos and advice; your expertise is invaluable. Thank you for everything you have done, as it is thanks to you that I have been able to recover

[@bobf6259]

THANK YOU! I just finished reading rebuilding milo. I’m not a massive book reader as I enjoy listening, but I sat down and read the whole book in 3 sessions. I only had to find this vid about long piriformis syndrome exercises to put the cherry on top. If anyone has an pain in the ass injury, pun intended, get this book.

[@jayferguson3648]

You are the first to point out the inward movement of the knee in squatting! Thanks!

[@odb1117]

I am astonished at how in tune the youtube algo can be - I was sitting here with a deep glute issue using my theragun but not really making a difference. Low and behold, Dr Horschig's video appears in the recommended and as I've diagoned short piriformis. I found it easier while laying on your back with your foot across the other knee to press your other foot off an office desk or some form of solid object. Seriously thank-you for this video!

[@LisaMurphy]

I've got the short piriformis and have for about twenty years. It's worse on my right side, but I do have it a bit on my left side. I find stretching tends to irritate it. For me, walking and very very gentle stretching works best. A little bit of the clam shell exercise is helpful too. Mine kind of comes and goes. Gets worse if I have to sit for long hours. I also have gel packs I put in the freezer and put them under my butt when I have a flare up in irritation.

[@PWRFLROE]

I can’t thank you enough for helping me find the right moves to aid this agony I’ve been saddled with and worsened after being a first responder with the first victim on 9/11 hit me and a strange infection through the left sciatic nerve, glutes surgery (23” long and filetted) that after I got hit hard four years ago as a bodybuilder lost 46 lbs in a month of only muscle and couldn’t breathe stopped the world for me. Sleeping is soo painful I feel depressed and immobilized for the first time and must fight my way back. Will follow you for if I really want my life I’d better do this for me and get off my large Pity Pot! Thank you so much for your help

[@hulsecharlie]

I came across your channel recently because of poor military healthcare and sleepless nights seeking anything to help. I'm 34 and having severe sciatica symptoms and for months my medical team has come to the conclusion that it's from my back and have had zero relief from physical therapy or medications they've prescribed. I haven't had a good night's sleep in idk how long. The combination of your channel and Bob and Brads channel led me to believe that it was short piriformus syndrome. In two days of rolling out, stretching, and incorporating multiple videos of both channels into my daily routine I've finally had significant relief and fingers crossed it continues to head in that direction. Thank you for your channel.

[@ptmurphy17]

Great video - This is the first one I have found that explains, let alone even mentions, the difference between short and long piriformis syndrome.

[@vueher4965]

Healed my 10 plus years of psoas and proformis pain. Thanks doc

[@kyliherb6983]

Thank you thank you thank you. I’ve got the long one and it’s been horrible for weeks. I already feel some relief. I always knew the stretching made it worse but no one ever explained it like this.

[@drewporter2806]

Great vid. There was so much conflicting advice on this issue. Your vid has been the only one I can find to separate long vs short piriformis syndrome. Huge help to me. Thank you.

[@ashrafjafari9119]

I don"t know how to thank you for all the information you made in this video , it is awesome. Oh my God, after 4 years of seeing Drs. and seeking medical advice, this video is a relief for all my pain❤

[@homesteadsalon5027]

I have been looking for you for 10 years. Thank you for this info

[@lordxauce007]

Please watch this video i have the cure to piriformis. Please share kzbin.info/www/bejne/e3LSc6qap9Cribs

[@PrabhaharanNair]

Life saver! Was suffering with pain for more than a week which affected my daily activities including my training & now its gone with just a few times rolling on a ball! Thx doc! 🙏🏼😊❤️

[@sackman56]

How long did it take to recover? I'm having this issue I taken off 2 weeks now from lower body workouts

[@PrabhaharanNair]

@@sackman56 within minutes after I felt the difference. These days I roll on the ball in the effected area before starting my leg training. It's almost gone with jz a few week of doing this.

[@TC-kn9kk]

Hopefully this can help someone. Please try it! The stretches that give me instant and most relief, and can be done in bed: 1a. Lay with knees pointed up and feet close to butt about shoulder width apart. 1b. On the side of pain, rotate the knee inward so that the bottom of the foot is parallel with the body. 1c. Put the other leg, foot, or ankle over knee of the side of pain to hold it down for the stretch. It'll feel great and will stretch not just the piriformis but the entire butt and hip and lower back. 2a. Lay with knees point up and feet close to butt about shoulder width apart. 2b. On the side of pain, drop the knee so that it points forward and the foot is next to the hip. 2c. Take your hand and push upward on the foot. It'll feel great and will stretch not just the piriformis but the entire butt and hip and lower back. I've experience sciatic pain from my butt down to my toes possibly due to excessive sitting at my work and hill hiking. The figure 4 stretch sometimes work, but not always. My butt will spasm and tighten up throughout the day. What I became aware of is I sit crossed legs in a butterfly manner a lot, to take pressure off the pain, but it was making it worse. The stretches above puts the muscle in the opposite direction and the next day I was pain free.

[@-t-4905]

Dude u have literally saved my butt!!! Thank you😢 Stay blessed 🙌

[@thekylemontilla]

I developed UPPER glute pain at the bottom of a squat. Initially, I felt a sharp electric pain, then tingling, then loss of sensation to my legs for a few seconds. 2 weeks later, pain persists. Movement actually makes the glute feel better. As soon as I sit, the pain returns

[@jackscore7492]

Any progress?

[@thekylemontilla]

@@jackscore7492 hi, yes, I just strained my glute max and/or glute med going in a deep heavy squat. Stretching and massage helps

[@hyevoltage]

After watching so many other videos on youtube, that one simple little test at the beginning of this video to check for a disc issue, where lying down I'm supposed to lift the alternate leg up to try and recreate the shooting leg pain in the opposite side, finally confirmed that I should get that checked out! Thank you!

[@OOzd95]

I've always found that squatting helps more than stretching for me. Thank you for explaining the differentiation between short v long piriformis syndrome!

[@tanyas123]

Wow thank you for such a great and thorough explanation! Never knew there is short and long piriformis, I have been doing wrong stretches all along, no wonder it didn't help!

[@BilTekinYT]

I cannot distinguish between the bulging disc and Piriformis syndrome over the last 2 months. These tests helped me to identify my problem was actually coming from the lower back. Thanks!

[@jackmcdaniel7654]

some say its short some say its long....this guy is right, its one or the other ....good job

[@idiotsavante7963]

This video is the one that made the difference for me in my fight to regain mobility . Thanks very much ❤

[@constancecondit4349]

Thank you. Finally found help. Short Periformis treated incorrectly for years. Periformis was stuck to the nerve. Unsticking was agony for a few seconds then liberated from pain.

[@x3lanator100]

How did you unstick????

[@0x_Vlad]

Aaron my man you're an absolute legend! Thank you so much! I've been dealing with short piriformis for ages and I've been doing long piriformis fixes the entire time -__- Now I know what I need to do and I'm super excited to get to work and fix myself! You're a blessing to humanity

[@ReneeStephensPhd]

So helpful to zero in on the problem! I have short piriformis syndrome, and was doing virtually all of the long piriformis syndrome strengthening exercises, making matters much worse. Thank you!

[@vivianeraw8448]

How r u now did you recover

[@laurahall996]

At 16 I started driving and that's when I really started to experience pain on the right side. I believe it was a trigger. No doctor could diagnose it and as I had an aunt with a limp I actually thought it was some genetic thing I would have to just suffer. 30 years later as I increased my running distance my pain when sitting also increased. I finally went to a sports chiropractor who helped me with strengthening excercises. The improvement was miraculous! I happened upon this video and just wanted to commend you for your excellent advice!!! It's bang on and will help many!

[@vivianeraw8448]

Can you mention what exercises did you do !?

[@anjaliellis1]

Wow! Excellent details in your video! One of the few videos on how to deal with Piriformis syndrome, giving in such details the difference between the Short and Long Piriformis and how to treat them! Thank you

[@RDP920]

Ok, I have been in pain for weeks and was pretty sure I had Piriformis syndrome (no lower back compression) based on some other videos (not yours), but I was never sure and didn't know what type I had (didn't even clearly know there were two types) or what to do. Your video made it very clear I do have Short Piriformis syndrome and what to do (and I sit ALL day, so it made sense). I was doing some of the wrong exercises! NOW I know what I have and I know what to do, so a BIG thank you.

[@howarddavies782]

Very, very good video diagnosing my short piriformis syndrome and how to use exercises to improve and not worsen the condition. Thank you so much.

[@Karankhobey]

Thanks Doctor. Few weeks ago I asked you about this on Twitter. I was redirected towards your written article on website. Going through your article, I got to know that, actually I was having long syndrome symptoms,but due to lack of knowledge I foam-rolled the spot and actually worsened my condition. Later, after reading your article, I started working on correcting my posture(squat) and strengthening my glutes muscle. And, you won't believe it doctor, I am having better form, lifting more weights. Thanks again doctor, you are doing a great job for betterment of society. NAMASTE 🙏 from India🇮🇳.

[@SquatUniversity]

Sumit Chaudhary I’m so glad to hear you’re doing better!!! Thanks so much for letting me know!

[@psylocke3465]

I really liked this. Especially the ball rotation. Never knew that something like that could provide so much relief. Thanks!

[@3100404]

I sat on a tennis ball and rolled around on it like a deap tissue massage. 8 out of 10 relief from this, for me!!! (ruled out spine & long syndrome & used a tennis ball for massage after the stretching didn't work) I am a hull diver by trade & sail on the weekends for fun (very active). I had a sudden onset of pain in a muscle that runs along my hip and butt. It was causing me to limp mid day for no reason. I took some advil and decided it needed rest. Symptoms got worse and sleeping was uncomfortable. 4am I started the internet and KZbin search for something that will help. 5:30am, multiple videos and stretching that didn't help. This is the video that helped me the most. Now at 5:35am I am walking without a limp and minimal pain. 2 possible reasons for onset: I am unsure what could have caused this to happen. I jumped into the water with my fins first on the last job before symptoms started. *I could have jolted the muscle. Also one week ago I fell on a boat cleat while sailing, creating a baseball size lump on the opposite side hip/lowback. *This could have caused me to favor my good side for over a week, then the good side suddenly became symptomatic. Hope this comment helps, Thank you so much for this video. It helped me tremendously.

[@YoussefTsun]

I had a *short* syndrome for 4 yrs that killed my cross fit career,, more than 10 therapists sessions were deadly useless. They were following my back back symptoms and ended up finding nothing, one of them even told me stop lifting weights forever Did electric therapy, needles, messages, deep hard messages, x-ray's and mri's for my back and nothing helped. The moment I sat on a tennis ball targeting my glutes after watching your videos, I got a pain scream and jumped standing .. After 2 days of messaging my glutes with the ball I became totally free... I didn't go into sports as I used to do, but I am back moving. Thanks sir

[@nelled4738]

I've had short periformis syndrome for 5yrs and never knew how to properly work out with it. Thank you!!!!

[@theadventuresofvictorandel9044]

I didn’t realise that there are two types of piriformis syndrome until now. I have the short version. Just two exercises for this. I’ve been doing the exercises for the long version, making my problem worse! Just the ball and figure 4 exercise for me now. Thank you for this video! X

[@ltsmash9544]

Thankyou Stiffler, you always have all the answers to all my squatting needs.

[@laja6108]

😂😂 he’s Stiffler my mind, too

[@absoem1711]

So as a boxer (with my right leg being the one i lean on the most) i had pain for months in my right buttock! It became worse over time. I thought it was because of a weak Glute Medius/Minimus, because i felt it more on the side. However when i abducted my leg to the right, almost no pain ocurred, but when i straightened my leg: it was extremely painful. After a while i started (yesterday) doing stretches for the Piriformis muscle and it was so painful. It felt amost torn & my sleep suffered. I felt the pain towards my knee and even calves. Today, i found out that i do not have a short piriformis syndrome, but a long one. Because my leg rotated very easily up to more than 30/40°. Which makes sence, because i overuse the muscle in my orthodox-boxing stance. And when i saw that internally rotating the knee may cause long piriformis syndrome; it all made more sence. Because a punch with the right cross makes the knee bend internally very fast and deep. That obviously took its toll on my piriformis muscle. Went to the shop today and bought some knee bands and started doing exercises immediately to strengthen the muscles around the piriformis and to shorten the piriformis. Hopefully it will help. Thank you in advance.

[@absoem1711]

New update: my pain became worse. Especially in the evening. My sleep was really disturbed. The pain is intense. "Uplifting the nerve"-movement does not help, i.e. tilting the head while raising leg while sitting. Thought i had long piriformis syndrome, but the clamshells did not benefit as for now. I even got up at night to do them because of the pain but have gotten no relief.

[@deanverappan5803]

Thank you Sir - much appreciated. Just goes to show that not all physios are made equally. I learned more from you video in 10 minutes than I did with the physio in 1 hour.

[@C.amooni]

Literally.

[@marcusshanad3083]

Omg …I have been in very bad pain started 2 years ago (every day )which effects me and my family and went to Dr 100 time and did low back mri and pelvis mri and they all do not know nothing and 3 month of pt and nothing help , due to the test I just did I have short one , will start the exercises right now and will update my comments in 2 weeks and see ..thanks a million…this is the updated …I have been in sever pain since 2 years and spent almost $4000 ( with insurance )at Dr offices and therapists and one MRI for low back and one MRI for pelvis area and no help but I started that one excersize 2 weeks ago 3 time am each holding for 45 seconds and 3 time pm each 45 seconds and first week was very slow improved and second week everyday way better than the day before and now after 15 day I am pain free completely last 48 hrs which never happen at all since I started to get the pain 👍👍💪💪 thanks a million Dr

[@bearaffiliate]

You are the one with clear explanation on KZbin 👍

[@armo4594]

Thank you for this video, helped me a lot, i've been suffering from Piriformis syndrome for 3 months now.

[@officialfroggypapa]

Thank you Dr. Aaron. Your guide for long piriformis syndrome helps me instantly. Thank you again.

[@rafalpaliga1775]

Thanks for this video! I have that exact pain, I did all those tests and I feel no pain. I have no differences between both of my legs internal or external rotation range of motion... Also I feel this pain only after playing soccer for more than an hour.. I guess it might be that I have the muscle too long? Maybe overusing it, paired with possible poor movement patterns during a soccer match irritates the nerve? I always had a bit of anterior pelvic tilt I guess.. I never had this problem till I pulled my groin really bad 5 months ago.. I am just getting back to playing again and now this.. Again thanks for this video. It's a first one I found that described exactly the type of pain I get..

[@alexandrebeauchamp7848]

Thanks for that. I get piriformis pain after a high volume Deadlift Day. (5 sets of 80%) 4 sets to Stiff Leg DL. 4 sets of Paused Squats.

[@Clara-kb3kd]

Hey how is it going? Have you continued lifting heavy weights and then it got better or did you take a step back from lifting?

[@siddhantsawant272]

Thanks so much man!! Helped me relieve the pinching pain I had for three weeks.

[@MrDanieluy]

I have seen them all...this is the best video on Piriformis Syndrom !

[@brianloftus3423]

Absolutely solid testing to determine I had Short Piriformis Syndrome! Will be doing those stretches daily until it subsides! Thank you very much!

[@1toRespectReggae]

You feeling better? How long did it take to release? I see your comment was three years ago but I’m just curious how long did it take for it to go away?

[@David-lu5tl]

Absolutely the best informative video on KZbin!

[@genomedia44]

Oh wow! Long for me. I've been doing a mix of both long and short p exercises. Will def change that going forward ,.thank you! BTW I didn't have someone to help me measure, so I used a broom, running against the outside of the thigh, underneath knee, and then against inside of foot. Using my hand to pull the broom to see how far the rotation goes. Works pretty well

[@genomedia44]

Just did one round of all the long exercises shown. Clearly feel some sort of a relief 👏

[@ks1017]

I generally don't comment on videos, but I wanted to thank you for this as it's been a real eye opener for me. I had checked other videos and surmised I had piriformis instead of sciatica, but none of them mentioned short vs long. I had been doing the clamshell exercises and the glute Bridges and everything that is apparently geared toward the long form, and was getting discouraged because it just seemed to make it worse the next day. Now that I've narrowed it down to the short form I hope I will improve. Thank you so much for the information.

[@vivianeraw8448]

Hey how u now

[@liliannburawski9906]

Thank you very much in slow details on this topic. I deal with right side buttock pain for 4 years now..tried everything but no luck. Your precise video gave me hope and I will follow most streches.my worst pain is in the morning. Once again...thank you so very much..

[@mambaro]

I am also a trainer but i Love ur videos coz they are very sharply relative nd explained sir

[@susanjoycesabo8450]

Medical doctor here; I just subscribed. The best experts for MK problems are physical therapists, esp. doctoral level trained plus PM & R physicians.

[@SquatUniversity]

SUSAN JOYCE Sabo thank YOU!!!

[@allfusionx]

Wow; I guess that I lucked out and didn’t have to struggle for 6 months or longer like some of the other folks here. Great explanation. Will have to watch this video a few times to accurately diagnose but you are spot on. The area you pointed out is exactly where I find sensitivity and tenderness. Didn’t think it was originating from the back but now I know. Thank you for this wonderful video

[@natashahowie245]

Best video I have seen explaining Piriformis syndrome thank you so much 🙏🏻

[@Laura-hk4th]

In past, Literally had several small, hard knots in this muscle. 😩 Knots gone, but the middle area is always very painful & yes, will shoot down leg & if really bad, it’ll irritate inner thigh at the groin. Seems I have the Long P. Syndrome. Strengthening Time Thank You 😊 From a Full time Driver of 17 years

[@Illusionmachine]

Getting pinch on the top of squat ASCEND at glute contraction.

[@JordanJSparks]

watching this video through to the end, I am finally able to diagnose that the Long Piriformis syndrome is coming from a lack of turnout engagement in plie while I'm dancing. I always thought I had a short piriformis and that it was overworked and that is so not the case!

[@cazlo2533]

When doing the middle splits to you feel a stiffness on the outterside of one hip?

[@JordanJSparks]

Carmen yess. And while doing splits to the left

[@alihunter5246]

This is absolutely superb so clear and easy to follow, I have been suffering for 18 months and I really think this is going to help me, thank you!

[@mikejr716]

Awesome vid!!! Funny thing is, I had the SPS...at the time, didn't know "exactly" how to get to it...would try the stretches but seemed to just miss it...Tried compression/massage but when I got the spot, I would lose it just as quick and get frustrated. Lol Then, one day, I came home super fatigued, sat on my bathtubs ceramic part and BOOM!!! I hit it...jumped up in pain, but a good pain, lol, sat right back down on it and rocked back and forth like a dog wiping it's 🐴 in the grass!!! I had instant relief...not 💯 but definitely noticable. Helped a friend of mine out that suffered the same symptoms with a deep tissue, elbow to piriformis massage and she too was amazed of how quick she felt a difference after a failed massage from a guy who made claims he would be able to fix the situation.

[@JuusoSFilm]

WOW. best video on the subject, I’ve been making things worse by stretching my long piriformis 🤦🏼

[@Hufflebear]

Chiro 2 different PT, the ER twice, I finally found Ortho and have ruptures. I'm here to say this was a great test to see if piriformis syndrome or ruptures, even if it isn't what I have.

[@kushagrgautam9372]

May god bless you ,you just fixed my issue I'm so disappointed that you're really underrated

[@ardaz1987]

Watching this at work and for the first time in over a year of experiencing pain in the hip I now understand what type of piriformis syndrome I have and how to go about treating it. I also think that I have lower back related sciatica as well because decompression exercises help me, is this common or a rare condition to have back and piriformis sciatic pain? Thank you so much for this video!!!

[@briankennedy1313]

For me there is no more interesting and impressive person than Dr. Horschig.

[@SayWhatSuca]

These are all great test one can find in Dr. Stuart McGill's work, but the absolute best thing you can do, is get an MRI done. I thought I had piriformis syndrome as I passed all the self diagnosing (seated compressions, stand and extend side to side, etc) and went about with these stretches. The pain in the glute was unique as it did not run down my leg as was the case with my L5/S1 posterior lateral disc bulge (old injury). Too make a long story short, my MRI showed a grade 2 anterolisthesis at my L4 along with a new bulge at my L5/S1. It was not piriformis syndrome, which incidentally is rare. If its misdiagnosed you can definitely make things far worst by engaging in movements that you may need to stay clear of.

[@peterallen544]

Best coverage of this I have seen thanks