LITTLE ROCK — The piriformis is a tiny muscle in the hip region that most people probably don’t know exists. Its size notwithstanding, the piriformis plays a critical role in walking, jogging and many other daily activities.
This week, I’ll discuss the finer points of this small muscle and introduce one of my favorite movements for enhancing piriformis flexibility.
Pyramidal in shape, the piriformis originates along the sacrum (commonly called the tailbone) and inserts on the top of the upper thigh bone, the femur.
Possibly the most important role of the piriformis is its ability to withstand weight shifts during walking and running. Without the piriformis, we would fall down as we lift one foot off the ground because the opposite hip would be largelyunsupported. For this reason, this small muscle is very active in everyday life.
Outside of its form and function, the piriformis is important to understand because of piriformis syndrome, a condition that commonly affects active adults.
The sciatic nerve runs directly beneath the piriformis in most people. But in a small percentage of people, the sciatic nerve runs straight through the piriformis. With either location, activity becomes precarious if the piriformis begins to press upon the sciatic nerve.
The pressure almost always causes pain (aka sciatica).
People who lead active lives tend to use this muscle significantly more, which can cause tightness or swelling in the piriformis, causing undue pressure to be placed on the sciatic nerve.
The easiest way to reduce your risk for developing piriformis syndrome is to maintain good flexibility in the muscles in and around the hip. You’ll want to do static stretching exercises for the hip flexors, gluteal muscles and rotators of the hip.
This can usually be accomplished in a few minutes before and after activity. For those who consider any stretching too much hassle, muscle tightness becomes a precursor to problems.
This week’s exercise is one of the key stretches designed specifically for the piriformis. This stretch can be performed anywhere and requires no special equipment. It’s appropriate for any fitness level and usually feels great when performed correctly.
1.
Lie on your back on an exercise mat with your feet flat on the floor and your knees bent.
2.
Cross your right foot over your left knee. Grasp your left leg just behind your left knee with both hands. This should be done by reaching your right hand between your legs and reaching your left hand around the outside of the knee. Interlock your grip.
3.
Slowly pull your left leg toward your chest, which will passively stretch the piriformis in your right hip.
4.
Continue pulling until you feel a mild discomfort and hold for 20 seconds.
5.
Switch legs and repeat.
Everyone can benefit from a stretch like this one, and it really loosens up the hip area after a repetitive activity such as running or biking. Hopefully you’ll find it useful and fit it into your routine.
Matt Parrott has a doctorate in education (sport studies), a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 27 on 07/26/2010