Piriformis Syndrome #1 Reason It Gets Irritated
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- Опубліковано 25 чер 2024
- Brad and Mike discuss the #1 reason your piriformis syndrome gets irritated.
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~~~~Video Chapters~~~~
0:00 Intro
0:12 What is Piriformis
0:30 Why does it get irritated?
1:02 How to fix this problem?
1:14 First exercise / Glute Pumps
2:35 Second exercise/step - Shorter strides & heel popcorn
3:45 Third recommendation
4:26 Still having the pain? Massage!
6:04 4 B's Outro
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Gluteal Amnesia can lead to piriformis issues, hamstring issues, back issues, and more. So if your are looking for more ways to get your glutes firing check out our video "Why Everyone Should Make Sure Their Glutes Are Working Right. How? Why? Chair of Death?" ua-cam.com/video/i45JO1O0pY4/v-deo.html
With the neuropathy I have in my legs and feet, the last things want to do is walk within the front of my foot. If I could walk only on my heels it would be more comfortable. I have this butt pain on both sides. My chiropractor said he thinks it may be a compressed disc.
Gluteal Amnesia: When the butt forgets. 😂 But not so funny, I have severe piriformis syndrome from a bad injury that put scar tissue on the muscle which rubs the sciatic nerve. It’s kinda unpleasant. ⬅️Understatement. There is one stretch that helps. I’ve been to physio, been given exercises, been to massage, and most things people think will help (and help most people) tend to hurt it more… I’ll try anything though! I’m watching!!
Is there any truth in some people needing to stretch and gradually lengthen the muscle and others needing to shorten the muscles??? I swear all of the above, it’s like I can feel everything from the lower back, coccyx, hips/band thru greater trochanter and all the way down the back of my leg to the back of my knees sometimes both side mainly my left. I can legit feel the (Band) and when I place other people’s hand there to feel it they cringe. My Mom said what bleep, blank….
It’s kind of like a tooth ache like pressure hurts so good but hurts but feels good hurts, if you get what I’m saying. 🤔😔. Appreciate all the information.
36 years old and suffer from this.
Thanks!
This pain is unreal 😢
Very sorry! Hopefully this helps!
Do you feel pain in ur calf?
@@justlift4031I do
I know because I had to stop walking because the pain was a level 10 (the highest, where you would love drugs or cortisone or anything)... I have been using aquaciise classes gently gently gently and stop whenever it goes above a 3 and move to the thermal pool and may or may not continue the exercises... I listen to my body specifically the hip and legs... I would sometimes get the fire in the foot and that was also 10... but I continue the exercises and I think they incorporate these instructions. I continued because I do need the muscle tone and I have always loved the water... the thermal pool is also great and I was doing the figure 8s, but that did not strengthen the muscles, it only kept the hip flexible... Best of luck to anybody suffering from this... and thank God it was not based on the back issues that can cause it...
When it hit me one morning, I passed out from the pain. I had both my children natural, this is the worst pain I ever experienced.
1:27 I was suffering from intense pain, and that's what led me to find this UA-cam video. The first technique in this video miraculously relieved my pain in just 30 seconds. I can't believe it was this technique that finally worked for me. I've been dealing with this pain for over 15 years, trying numerous stretches and techniques that only seemed to make things worse. I'm amazed at how relaxed I feel now, like I have no pain, and the blood is flowing smoothly through that part of my body.
I've struggled with this for years, the leg kicks work. The other thing to mention is an overactive piriformis is often compensation from a weak TFL in the front of the hip from a lot of sitting (desk job hazard). The way to fix this, outside of walking more (particularl stairs), is to lay on your back with a theraband and do air bicycle kicks. This will strengthen the TFL and help the piriformis from tightening up too much.
I am so glad I found this video! I have had piriformis syndrome for years, I’ve been to chiropractors and doctors, the chiropractor is provided temporary relief by adjusting my SI joint, but the pain would start up again shortly after. Doctors simply offered me opiates and suggested some stretches.
I refused the opiates, because they make me very sick, but I would try to do the stretches, and unfortunately, the stretches actually made it worse. I had just about given up and decided I would always be living with this pain, but after doing these exercises for only a few days, I am already feeling massive improvement !
Can you give an update?
Yes, you should give an update. Mine is better because these exercises are included in my equalize classes... I cannot tell you how bad the pain was because it also impacted my sleep and sitting... It was 10 at the worst and now it is barely a 1... and that is when I know to be gentle, but keep exercising for strength.
Thanks guys. I really appreciate all that you do. Enjoy Mike as well. He's a great addition 👍
I’m so glad you posted this. I’ve been having this issue for so long, but no matter how hard I searched I couldn’t figure out what was going on. I’m excited to know I can soon find relief.
Glad I could help!
Me too...
Piriformis, sciatic, numbness, tingling, tightness, nerve damage, epidurals I have/had it all 😢
Absolute godsend video. I have been debilitated by this over the last few weeks and the physio advice I had when I asked how this has developed was lacking, she said I’d overloaded it and had to stretch it. After watching this I’ve found my right gluteus isn’t firing like the left so this is definitely happening. This has made such a difference. Thank you so much!
Hi, do you have an update?
You guys must read my mind. I’m being discharged from rehab today because of a horrendous experience with my piriformis and sciatic nerve. It brought me to my knees; I was quite literally crippled. Who knew? Not me. I have a good prognosis and will add this vlogs suggestions to my stretching regime. I might even purchase that massager. My best to Bob, I miss him.
Thank you for watching, glad we could help!
Listen to your body, but build up those muscles anyway you can.. They are incorporated in my aquacize classes so I have almost eliminated all the pain... even lying down in bed was painful, it was killer...
Where’s Bob ?
@@marybusch6182which exercises did you do to relieve pain ? I am currently going through this and desperate for some answers …
You guys are the best! Always helpful suggestions for helping me deal with my varied issues. Please send regards to Bob. Love Mike but do miss Bob and hope he's getting better.
Oh my gosh, I needed these tips, thank you!!!
Just today my Chiropractor told me that this is the struggle that I've had on and off for 10 days. And here you guys are to give me more information. Thanks!!
Everyone missing Bob and here's me missing Brad being able to find the right camera😆🧐
Just what I needed. Thank you!
Wow over a decade of pain and it inflamed again tonight! Your first exercise 😍 what a relief almost instantly. Thank you so much!!! I truly appreciate it!!!!
Oh can’t wait to watch this one! I fell 3 months ago and went to PT for 3 weeks. I still need help with this area! 😊
Hopefully this helps, take care!
Awesome, thanks. I needed this.
This pain is unbearable
You helped me identify periformus pain as root cause and this treatment exercise feels good on that area. I have hope that it will improve now.
Very helpful video! Thank you.
I love this channel been watching it for years. But I love how people who are not in pain show us how to do it. It’s very difficult when you are in severe pain.
We do try to get people that have the issues but it can be difficult to get people to want to be on air
Do what you can. Sometimes you will feel relief from your pain even with the smallest stretch.
U guys are such great human beings...Thanks for unconditionally sharing!
I am from Jamaica..where is your practice?
Very helpful! Thank you both very much
Tried the first exercise after nearly two years of discomfort and there was noticably relief almost immediately and after three days there is almost no pain.Thanks for the positive input and keep doing what you do
Great to hear it! Thank you for sharing!
The popcorn trick is genius!
This is great 🎉🎉🎉. Thank you.
Thanks for informations.Have a good day!
Very helpful video,,thank you nice gentlemen. ❤❤
While I am in pain you helped me with the laugh with reducing pain and excellent excercise. Thanks doctor.
I’m a cyclist and have had trouble with the piriformis for years another good strength training is useing a band and do clamshells helps a lot
Love that intro, Mike! 😂
Thank you!
Your videos have been so helpful to me in the past! Recently I think i got a small pull/ tear in the piraformis while running, and i can stretch it, but i'm also trying to exercise it. Are there any exercises to work the piraformis directly?
glad to hear you’re no longer having this pain. Eight months is a long time.
Thanks ❤❤
Now i understand the expression “ pain in the azzzz” it hurts when walking, running, sitting, swimming.. existing 😅 ouch !
Miss you Bob!
I learned about the lacrosse ball from mobility work in CrossFit. I recently had this issue and it was my office chair and my shoes. I replaced both and started releasing the piriformis with the ball and it gradually went away.
Great video
Thank u Drs
Your mic is not working Brad
Thanks a lot guys. This fyi is really very helpful. BTW I highly recommend your tiny massage tool. You are awesome.
Something just clicked in my head there when you said that the piriformis is compensating due to the glute max not activating. Everything makes sense now!!
So weird that this video came out because I’ve been having problems in the same area where my gluteus muscle aches and then it hurts down into my hamstrings. I don’t have sciatic problems but I have these muscle problems and I have pain there that is unbelievable. I stretch it every day and it does give me some relief but doesn’t get rid of it. I’m going to try these and see if it’ll help. Thank you for putting this video out.
Happy to help!
did it help? im having the same issue
@@zulux9217dawg it has been 2 weeks… it takes time.
How’s your condition now?
Watch the other videos by Bob and Brad re performs. Had issues for years and stretched mine to china and back. The best info was to stop stretching so much and do the bed positioning and other techniques and add these exercises. I don’t have near the trouble I used to have thanks to Bob and Brad
Bob and Brad 👍
Thank you! This is helpful for me. I'm in pt for that. Now I know what to do after it's over to keep my glutes in good shape. 😊❤️
Happy to help!
How is Bob doing? Any updates? Sorry if it’s already been addressed. I hope he’s doing well.
Where did he go? I'm so used to seeing him that it's throwing me off to see this new guy
Complex set of muscles and back there, this is one of the best approaches to fix weak glutes. Should also not neglect the iliacus psoas release tools as well
I really like the short intro now. So much better. 👍
I will be trying all these
crossed.
Brilliant lads - seen my GP wo said she had not got a clue as to why I have this pain?? Ill do your exercises and fingers
Great exercises thanks. Not sure about the popcorn for anyone with diabetes or neuropathy.
Super helpful--I will start exercising my gluts in that way--I'm also wondering--would you share the brand name of the shoes you're wearing?? Thanks so much if you reply.
Folks, this worked for me and is worth a try. I was struggling with the worst pain I ever experienced and felt desperate. I stopped the exercises I was doing, essentially stretching the piriformis which I think was exacerbating the problem, and started these to strengthen the maximus. It didn't help immediately but every day it got a little better until I was completely out of pain within about a week. I ordered the Bob and Brad C2 Massage Gun and like it a lot. It arrived after my pain was gone but it still felt good to use on the glute muscles. I'm also using it on my trapezius muscles which tend to be tight. Good luck managing piriformis syndrome. Nerve pain is just awful.
I had months of PT for what was assumed to be right side sciatica caused by pressure from a disc. None of the exercises helped. But one day, the PT suggested that I try throwing my right leg over the edge of a bed (position Brad was in with the massage gun). I held that position for about a minute. My pain diminished right away. My PT said I probably had piriformis syndrome! That was five years ago, and anytime I feel pain or numbness in my right leg/foot, I do that stretch. It always works.
Great to hear you found what works for you!
Can u pls share at what video timestamp for that position?
I've has this for years and exactly what you mentioned is what gave me relief but sitting doesn't help either
People need to start demanding refunds for misdiagnosed medical problems.
Thanks!
Thanks! Positive vibes sent your way.
Bob
how i wish my piriformis would release after 30 seconds! in all seriousness, months of glute exercises have drastically reduced my piriformis pain-- excited to add the glute pumps in to target the max as i've been focusing a lot on the medius. take care guys!
you too!
I've been hiking and trail running quite a bit, it/s amazing how this condition goes from feeling great to being completely inflamed... But the more weight I loose, the better it gets... My right side is so much worse than my left, wish I could figure out why.
Have you ever been properly examined for it?
Thank you! is it normal for the pain to go to your knee and make you think it is your knee ?
You can as well engage your glutei by modified hip raise where you push your hips with your heels not foot this way you exclude the hamstring involvement and focus and the glutei and extending a little bit the legs forward
mine is due to my wheelchair seat but the one the other day help me alot!
Mine has gotten worse since my knee replacement! Trying the stretches now 😢
Mine has been hurting since May. I can’t even sit down. I will try this
Chemistry is off boys. Love y’all’s videos
What brand shoes are you both wearing? Looks like they would be good for plantar fasciitis
I have been through physical therapy (which I followed diligently), and MRI to make sure it wasn't a herniated disc, cortisone shots, and still I have issues. It has been 6 months, and I can't walk very far. I also have tendonitis and a small tear in my gluteus medius tendon, and a labral tear. The piroformus will not release. I do find that exercise relieves pain for a few moments, but that is it. I have been resting for a week, because it seems the more I do, the worse it gets. I will try these things only for a bit and see if these simple things are just enough, but not too much to help. Certain mine came from sitting a lot for work even though I was walking a ton, going to the gym 2-3 times a week, taking a weekly dance class, and yoga when this happened. I frequently did glute activation in the yoga classes, and at the gym so I am not sure how I ended up here. It has been a nightmare not being able to do these activities anymore because of the pain.
Hi Guys - Suffering from this for around six weeks now. With these kind of exercises, how long can I expect the healing time to be do you think? Thanks.
Ah, shorter strides! Makes so much sense. Explains why it gets irritated again after walking fast in aged care shifts.
I was an active racewalker for about 15 years and did a lot of marathons. I had to stop after my knee replacements but I think my piriformis trashed! It hurts all the time, no matter what I do. I'll try those revised donkey kicks, but I have to say I'm pretty much given up. Even my massage therapist can't seem to get that area to relax.
I'm eleven days in with acute piriformis syndrome and just ordered the massage gun. It looks like that'll help to break up the muscle bundle. It's funny that about five minutes after I ordered the massage gun, my massage therapist canceled my appointment for next week! Apparently, somehow I knew that was going to happen, lol 🔮😅 My massage gun gets delivered tomorrow, can't wait! 🙂
Gluteal amnesia: is this any thing like “I’d lost my butt if it wasn’t glued on”?
2:12 4:56 😂 the things you had to do to explain us.. thank you, I laughed and the pain in gone 😮.. not. Thanks 😅
Wonder if this what put me in hospital last week. Tweak gradually ended up in pain down leg, non load bearing within an hour. Diazapam - one hour later issue gone. Trapped or pinched nerve in this exact area.
Gud work
I wonder why the ‘figure of 4/pretzel stretch’ is not being recommended in Bob & Brad’s recent videos about piriformis syndrome? That stretch is pretty much standard, but I’m wondering now if it should be avoided...
Should the glute exercise be done on both sides for balanced uniformity?
Pretty sure I've had this piriformis problem on the left side for the last 30 years, and is the direct result of an injury in a gym. I thought it was a back injury, as I had sciatic pain/shocks for a week afterward, taking prednisolone for swelling, and 2 months of physical therapy. The cross-leg glute stretches DO help, as does rolling on a tennis ball, but I have never found permanent relief. I will try the exercises suggested here. HOWEVER... I am wondering if anyone else has noticed something that I have noticed... when the pain flares up, it is *always* correlated with having eaten too much food too quickly at least 24 to 36 hours before. Anyone else get this?
Most of the pain im experiencing suggests pirifirmis or sciatica. Its mainly across my lower vack from left to right, my right hip, down my right thigh and down the front of my right leg. However, i do experience pinching in my right hand side neck and shoulder area and pins and needles on both sides with occasional twinges of pain in various areas of the left and right hand side of my body including my hands, feet ans even my face and lips sometimes.
What id like to know is the pain radiating from the right hand source of the pain to make both sides of my body affected albeit the left is significantly less affected than the right.
Any reassurance welcome.
Please fix the sound. Great content but seems like wrong mic track used?
Please tell me about GB Syndrome.
I had tkr 3 months ago, and had keep ago and it caused this condition. So thanks will be trying these.
Like me 😢 , how are u now?
@Mera Tw A little better, with all the different exercises. Four weeks ago I had the other one and to start all over again.
My piriformis muscle is soooo tight. It causes me SI pain. I am tired of getting needles every 3 months. Help!!!😢
Hi, I got a steroid shot on the side of my piriformis syndrome. It helped relieve but sharp pains in my lower back. Physical therapy has helped with the numb tingling down my leg.
interesting,I had a full knee replacement yr and 3 months ago and now I'm walking and even able to run a Lil ,but my hip sometimes hurts and a feel like my opposite leg takes a longer stride,I believe this to be from all those years of dragging bad knee around but not sure,certain jobs I do at work sometimes aggravate it.
Ok, it is working fine now
The lacrosse ball helped with my back, but it made the piriformis worse I guess because it was impinging on the sciatica. I find the best position is to relax and recliner with cushions that keep my butt suspended between my back and the back of my upper thigh. Either this means that the problem is a joint pain or that this is the only position where the piriformis in sciatic nerve are in complete relaxation
I had a fall three years ago and have has this since and when I have an IBS flare it hurts more is that common? I have a bulging disc and degenerative disc disease
I'm starting to think that I get hurt because you guys are going to do a video on that area. Stop doing videos before I die! : ) Just kidding! (?) I did strain the piriformis last week while shoveling and I am still hurting. I will try some of these exercises to speed up my recovery. Thank you, Brad, Mike. I hope Bob is doing well. He is still in my prayers. God Bless you all.
Hi, i had a Brazilian Butt lift (fat transfer to butt) and i believe that is what is causing my pain. Also i have this during every menstral cycle. Im in so much pain 😢
We are so sorry to hear that! Hopefully this helped!
I’ve been having a deep pain issue in my left hip. The best way I can describe it is it feels like the inner portion of the ball of the femur, where it joins into the iliac, and feels like a sharp, localized pain. I can feel fine for a few days and feel nothing, then it’ll come back and be so sharp that it’s painful to walk or take long strides. I don’t know if this might be my issue, but it seems to be close to that same area and would make sense if it’s putting strain on the sciatic nerve.
It tends to feel better after I’ve done some hamstring stretching and after doing my weighted jump rope routine. BTW, love the Crossropes. I’ll give this and try and hopefully it’ll give me a more long-term relief.
Have you ever considered this could be bursitis ?
@@mrpentium I haven’t looked into that. From what I’ve researched FAI tends to be on the anterior portion of the joint. My pain is very localized on the posterior-medial portion where the femur interfaces with the acetabulum. I’ll look into that, thanks.
Also, I haven’t experienced this pain for a while. It’s weird: it’s so random when it comes, or leaves, or for how long it persists.
Would resistance bands help?
What causes gluteal amensia?
i’ve started to do osteopathy and she focuses on my glutes and piriformis and i’ve never felt better
I have your massage gun and will try this!
This happened to me and I had my piraformace released and sciatica went away but when I try this it is painful is that normal or can there be damage from long term sciatica???
How about an up to date video for strengthening the complete back for seniors or very weak mid aged people or for people who've lost lots of muscle mass after they had to spend many months in bed due to health issues (like I had to) - without "superman" being one of the exercises since that apparently is deemed harmful nowadays?
I will add this to our to do list!
@@BobandBrad Many thanks for considering! I'm looking forward to it.
I get pain in my side of hip ball while sitting long early morning stepping out of bed
I am dealing with this now. Have been seeing a chiropractor for it since January 2024 it is now April 6th and finally getting better. Couldn't work at all.
It causes pain in side of my calf and glutes. What can I do?
Piriformis for 4 years now. It started in my left glute and has now affected my trochanter bursa & IT band down to the knee. My physiotherapist says my left glutes have atrophied now. Never ending pain and inability to sleep.
Do hip thrusts, you have to strength the muscle