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Nine Ways To Help A Tight Piriformis For Runners

Posterior_Hip_Muscles_1Once every year or two I encounter that tightness in one of my…well how should I say this…butt cheek’s. It is that darn piriformis muscle acting up again. Rarely has this stopped me from running especially if I address the issue early on.

Here are nine different methods I have used when my piriformis tightens up.

  1. Tennis ball massage – Lay on top of the tennis ball and allow it to put deep tissue pressure in the tender area by using your body weight. This can be a bit uncomfortable but I try to relax my body as much as I can with a few deep breaths.
  2. Foam Roller – Really trying to massage the piriformis area (yes, your butt) daily.
  3. Piriformis Stretch – 2-4 times per day.
  4. Outward leg lifts – While laying on your side, raise top leg 1-2 ft for 20-30 reps (for 2 sets). Then repeat for other leg.
  5. Running form focus – Sometimes my legs start to get lazy and the inside of my knees will rub periodically. I pay attention to my form and make sure my legs remain in alignment (not drooping inwards).
  6. Chiropractor – A good crack to make sure the core of my body is in proper alignment.
  7. Professional massage – An hour of deep tissue work has produced some amazing results.
  8. Reduce mileage and focus on the above seven items.
  9. Stop Running – If I am in continual discomfort while running, I will stop running for a couple days and really work on the above items.

How have you handled this pain in the butt issue?

Be active – Feel the buzz!

David –

About the author

David Hanenburg David Hanenburg is the passionate dirt-lovin' creator of Endurance Buzz and has been playing in the endurance sports world since 2000 after knockin' the dust off of his Trek 950 hardtail thanks to a friend asking to go ride some local dirt. In 2007 he ran his first ultra on the trails and fell in love with the sport and its people. For more information on David's endurance sports journey, check out the About page.

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