Running Pain: Piriformis Syndrome

Relieve Post-Run Butt Pain

These four moves will strengthen your piriformis muscle to help prevent postrun pain in your butt, legs, and spine

By Sage Rountree

The End Game

Piriformis syndrome is a frustrating condition that's literally a pain in the butt for runners. This throbbing ache originates in the buttocks and often radiates down the legs and/or to the spine. The culprit is an overtaxed piriformis muscle (from running on uneven ground or having tight hamstrings, for example) that spasms and aggravates the sciatic nerve. (Search: Is piriformis syndrome normal, and how long does it last?) This routine will help keep your piriformis strong and flexible. Do the exercises three times each week, after a run.

Video: 30-second stretches for runners

Bonus Postrun Relief
After a long run or intense workout, end your stretching session by placing a tennis ball under your right sit bone. Put all of your weight on the ball and slowly rotate your hips to release the piriformis. Do this for several seconds, and then switch sides.

Sage Rountree is a USA Triathlon- and RRCA-certified coach and yoga instructor.

More: The 10 Laws of Injury Prevention

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Relieve Post-Run Butt Pain

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The End Game

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