Runners and Piriformis Syndrome

When you made the decision to become a runner, you probably thought you were doing the right thing by your body. Running provides all kinds of health benefits including more energy, conditioning, and a positive attitude, but along with that, running can put a great deal of strain on your joints and muscles – especially if you’re not running with proper form.

Runners and Piriformis Syndrome

Runners are especially at risk of developing piriformis syndrome because they are constantly engaging in pure forward movement, which can weaken hip adductors and abductors over time. The adductor muscle group, also known as the groin muscles, is a group located on the medial side of the thigh. The abductor muscle group is located on the lateral side of the thigh. These are the muscles that allow us to open and close our legs, so injury or weakness can have a serious impact on a person's life…and combined with other weak muscles, such as glutes, you're really in for some trouble. When these muscles aren't working properly, it puts extra strain on the piriformis muscle, which in turn puts pressure on the sciatic nerve. And no one wants to upset the sciatic nerve.

The Role of the Sciatic Nerve

The sciatic nerve is the longest nerve in the human body and is responsible for sensations and movement in our lower back and limbs. When there's pressure on the sciatic nerve, it can present pain, numbness or weakness in the lower back and buttocks that may radiate all the way down the leg. As you can imagine, this is not an ideal situation for someone who is preparing for a race or a marathon.

And Sometimes, It's Overpronation

Another reason runners are susceptible to piriformis syndrome is because some runners overpronate, which means they turn their feet inward when they run. On impact, this may cause the knee to rotate. This is when the piriformis muscle springs in to action in an attempt to limit the motion of the knee. While it may be successful, it protects the knee at its own expense. Over time, the piriformis muscle experiences symptoms of overuse and can become tight. Again, this may put pressure on the sciatic nerve and cause piriformis syndrome or sciatica.

How Runners Treat Piriformis Syndrome

Before you can treat piriformis syndrome, it must first be diagnosed. Symptoms alone are not enough to diagnose the syndrome. In fact, pain and numbness in the lower limbs, back, and buttocks could have many causes, so it's important to get a thorough evaluation and diagnosis before starting any treatment program. Once piriformis syndrome is diagnosed, it's time for some good news.

You'll be happy to know that piriformis syndrome is often treatable with a balanced physical therapy and home exercise program that includes stretching. Surgery and invasive treatments are usually only exercised as a last resort. The goal is to rehabilitate the piriformis muscle, which can be difficult to do on your own.

The key is to target stretching to that specific muscle. And that's why we developed the Piri-Stretcher®. This doctor recommended device is designed specifically for users to target their stretch to the problematic piriformis muscle, and it's so easy to use that just about anyone (even those of us who can barely touch our toes!) can do it from the comfort of their own home. So for you weekend warriors and first time marathoners with limited flexibility, take the time to stretch properly – running is a personal commitment and when you’re making the most of your efforts, you will feel confident and run healthy.