Piriformis Strain Kinesiology Tape Piriformis Application ( ** clean skin first! should last 3+ days) Self Muscle Massage - 2 minutes each group Order: foam roller above/below injury -> foam roller over injury - > cross friction/trigger point (aka deeper muscle work) Links: Strengthening Mobilizations 10 reps of each around the injury Links: Stretching- 20 second holds/3 of each Links: Basic description: pain/burning right where your wallet would be in the back pocket of your jeans. What else could it be: • nerve entrapment in the piriformis itself • low back pathology (disc, nerve root, etc) Need to see a doctor when: numbness/tingling/weakness anywhere in the affect leg back to foot. Treatment Links (use treatment program on left! ) Treatment Protocol When? Hurts to walk. Exercises should be pain free. Yes No Yes Yes Level One Pain free walking, but still painful at effort. If it hurts, back off to lvl one. Yes Yes Yes Yes Level Two Pain free all daily activities Goal is restore strength + muscle balance. Yes Yes Level Three Self Massage Mobilizations Stretching Taping Strengthening calf adductors quad hamstrings front of hip back of hip calf adductors piriformis hamstrings hip flexors combo stretch back of hip side of hip (joint) hamstrings front of hip (joint) calf quad Level 1 • pelvic tilt progression • straight leg raises reps: 1x10 (5 sec hold), 2x10, 3x10; add resistance per video; leg raises- 1x10, 2x10, 3x10, 2x20, 3x30; add ankle weights Level 2 • bridge • monster walk • clam shells bridge same reps as leg raises; advance difficulty per video. Walk + clam shells- 10 reps/ steps (each side, fwd, back). build to 3 sets of 10. Level 3 • steam boats • suspension training ( squat , lunge , sprinter - 3 videos! ) same reps as leg raises; advance difficulty per video instructions. © Athletes Treating Athletes 2013