Knee & Leg Pain

5 Best Sciatica Exercises for Piriformis Syndrome

Sciatic pain can be caused by a few different things. These are my 5 favorite exercises for sciatica from a tight piriformis.

The first sciatica exercise is hip abduction in hooklying with a band. This is good to strengthen your hip abductors as well as your hip external rotators.

The next exercise is bridging with a band. A bridge is great for the gluteus maximas and hamstrings, and when you add in the band, it gets your piriformis and gluteus medius as well.

Then there is the clamshell exercise. This one is harder than it looks, and it’s best to start out without the band until you can the correct technique. It strengthens all the glute muscles.

Now you will roll onto all fours, or quadruped. This exercise not only uses the muscles to stabilize one side, but it also uses the muscles on the other side to move the leg.

Finally you have squats with a band. Squats are a great lower body work out, and by adding the band, it makes all the muscles work together including the piriformis.

Related Videos:

Piriformis Syndrome Stretches & Exercises

Sciatica - Is it Piriformis Syndrome or a Herniated Disc?

5 Best Sciatic Stretches for Piriformis Syndrome

Sciatic pain can be caused by a few different things. These are my 5 favorite stretches for sciatica from a tight piriformis.

The first sciatica stretch is a figure four stretch lying down.  It is a great stretch for the piriformis muscle, and you can modify it if needed.

The next stretch is a knee to opposite shoulder stretch.  This stretches the piriformis in a slightly different way, so it might feel more comfortable than the figure four.

Then there is the trunk rotation in long sitting.  This not only stretches your piriformis muscle, but it also stretches your trunk and low back, so if you are having some pain there too, it might be a good one for you.

Now you will do a modified pigeon stretch.  Sometimes the pigeon stretch is too difficult for people to get in that position.  This one slightly changes the tension, and makes it a little easier to get into.

The last stretch is a seated figure four stretch.  This is great if you don’t have time or the place to lie down on the floor.  It’s also a great alternative for people who have a hard time getting off the floor.

Related Videos:

Sciatica: Is it Piriformis Syndrome or a Herniated Disc?

Piriformis Syndrome Stretches & Exercises

7 Best Knee Strengthening Exercises

Sponsored Content: This video contains paid product placement. Thank you to Titan Compression for sponsoring this video and providing Doctor Jo with frww compression knee sleeves to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here and use discount code 6DQT-CK66DA-6B7RPB to get 10% off a pair of Titan Compression Knee Sleeves.

These knee strengthening exercises don't require using a lot of weights. If you have some knee pain, you might want to use knee compression sleeves. They can help reduce swelling, pain, and give your knee some compression during the exercises while helping the healing process. In this video, I'm using Titan Compression Sleeves.

The first exercise to help strengthen the knee is a short arc quad (SAQ), this is a great way to get started without doing to much to the knee. It helps strengthen the quad muscles with extend or straighten the knee.

The next knee strengthening exercises are a bridging series including a regular bridge, bridging with a band, and bridging squeezing into a ball. These all are great for the hamstrings, glutes, and surrounding muscles of the knee and hips.

Then you will do a long arc quad (LAQ), this is like the SAQ, but it is a longer arch with works the quad muscles in a bigger range of motion.

The final two exercises for the knee are a squat and a squat with a band. Squats do a great job of strengthen all of the lower leg muscles including hamstrings, quads, glutes, hip flexors, and others.

Related Videos:

Knee Strengthening Exercises

Real Time Knee Pain Stretches & Exercises

Sciatica - Is it Piriformis Syndrome or a Herniated Disc?

Sciatica symptoms can be caused by piriformis syndrome or a herniated disc. Here are some easy ways to help narrow it down, and some treatments for each.

It’s important to know which one is causing the sciatica so you can treat it appropriately.

Piriformis syndrome is when the sciatic nerve is compressed by the piriformis muscle. Since the sciatic nerve runs down behind the leg and under the piriformis, if it is tight and pushing on the nerve, it can cause pain, weakness, numbness and tingling. An easy way to test if your piriformis is tight, is to lie on your stomach with your feet bent up to the ceiling. Let them drop down to the side. If one doesn’t go as far and feels tight, it could be piriformis syndrome.

Some piriformis stretches including the figure 4 and the knee to opposite shoulder should help loosen up the muscle and reduce symptoms.

A herniated disc can compress the sciatic nerve at the spine. To test this, you can lie on your stomach and prop up on your elbows. This might cause pain in the low back, and in the beginning, it might reproduce symptoms, causing pain, weakness, numbness and tingling. Though you might feel pain at first, one of the treatments is to hold this position, and the symptoms should start to go away.

Besides prone props, you can do prone press ups, and a cat/dog stretch in quadruped to help relieve the symptoms.

Related Videos:

Sciatica Stretches & Exercises

Herniated Disc Stretches & Exercises

Patellar Tendonitis Exercises & Stretches for Pain Relief

Patellar tendonitis, or jumper’s knee, is when there is pain in the knee right at the attachment of the patellar tendon to the kneecap (patella). These stretches & exercises should help with patellar tendonitis.

The first thing is to get the patella loosened up and moving by doing some patellar mobs. Make sure not to push downward when moving the patella.

Then you want to stretch all the muscles around the knee including the quads, hamstrings, and calf muscles. The all can cause a lot of pain in the knee if they are tight.

Finally, you want to strengthen the muscles around the knee and hip. Straight leg raises, sidelying hip abduction, prone hip extension, prone leg lifts, bridges, and clamshells work muscles around the knee and hip including the hip flexors, hip abductors, gluteus medius and maximus, hamstrings, and core muscles.

Related Videos:

Real Time Knee Pain Stretches

10 Best Knee Pain Stretches

Pages

 


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.