Treatment Links

Basic description: pain/burning

right where your wallet would be in
the back pocket of your jeans.

Need to see a doctor when:

numbness/tingling/weakness
anywhere in the affect leg back to
foot.

Athletes Treating Athletes 2013

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:

calf

adductors

quad

hamstrings

front of hip

back of hip

Mobilizations
10 reps of each around the injury
Links:

Treatment Protocol

back of hip

side of hip (joint)

hamstrings

front of hip (joint)

calf

quad

Stretching

Taping

Yes

No

Yes

Yes

When?
Hurts to walk.
Exercises should
be pain free.
Pain free walking,
but still painful at
effort. If it hurts,
back off to lvl one.
Pain free all daily
activities Goal is
restore strength +
muscle balance.

Yes

Yes

Yes

Yes

Yes

Yes

Strengthening

Mobilizations

Stretching- 20 second holds/3 of each

Self Massage

Piriformis Strain

What else could it be:

nerve entrapment in the piriformis
itself
low back pathology (disc, nerve
root, etc)

(use treatment program on left! )

Links:

calf

adductors

piriformis

hamstrings

hip flexors

combo stretch

Kinesiology Tape
Piriformis Application
( ** clean skin first! should last 3+ days)

Level
One

Strengthening
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.

Level
Two

Level
Three