Let’s explore what the piriformis muscle is, why it matters, how trigger points form, and what can be done to alleviate the pain they cause.

If you have ever felt an unexplained pain deep in your buttocks or a sharp, radiating ache down your leg, the culprit might be your piriformis muscle. Though small, this muscle plays an outsized role in hip function, posture, and even nerve health. Unfortunately, it is also prone to developing trigger points or tightness that can lead to discomfort and limited mobility.

 

The Piriformis and Sciatic Nerve Relationship

What makes the piriformis particularly unique is its relationship with the sciatic nerve, the longest nerve in the body. In most people, the sciatic nerve runs underneath the piriformis but in some anatomical variations, it can pass through or even over the muscle. This proximity makes the piriformis muscle a common contributor to sciatic nerve compression or irritation, a condition often referred to as piriformis syndrome.

 

What Are Trigger Points, How Do They Affect the Piriformis and Mimic Sciatica Pain?

Trigger points are small, hyperirritable spots in muscle tissue that form because of strain, overuse, or trauma. These knots are often tender to touch and can create pain not only at the site but also in areas distant from the muscle itself, known as referred pain. In the case of the piriformis, trigger points can cause deep pain in the buttock and send radiating pain down the back of the thigh, mimicking sciatica.

Individuals with piriformis trigger points often experience discomfort when sitting for long periods, especially on hard surfaces, as the muscle is compressed. Movements that involve twisting or bending at the hip can also exacerbate the pain.

In some cases, the pain can extend to the calf or foot, creating confusion with other conditions like lumbar disc herniation or sacroiliac joint dysfunction.

 

What Is the Piriformis Muscle and What does It do?

The piriformis muscle is a small, pear-shaped muscle located in the buttock region.

It originates from the anterior surface of the sacrum (the triangular bone at the base of your spine) and attaches to the greater trochanter of the femur (the prominent bony structure at the top of your thigh).

The piriformis plays a crucial role in external rotation of the hip, helping you turn your leg outward. It also assists in stabilizing the pelvis during movement and contributes to abducting the thigh when the hip is flexed.

 

How to Treat Trigger Points in the Piriformis

Treating piriformis trigger points requires a multifaceted approach, including manual therapy such as massage/rolling/spiky ball treatments, stretching, strengthening exercises and lifestyle modifications.

Foam rolling or using a small massage ball can provide effective self-myofascial release. By applying controlled pressure to the muscle, you can improve tightness and flexibility. Sitting on a foam roller and gently rolling over the painful area allows you to target the piriformis without overloading it.

Strengthening the surrounding muscles, particularly the gluteus maximus and gluteus medius, can offload the piriformis and prevent it from overworking. A strong core is equally important for overall pelvic stability.

The piriformis muscle may be small, but its impact on your comfort and mobility is significant. When trigger points develop, they can cause pain that interferes with everyday activities and quality of life.

By understanding the causes and symptoms of piriformis trigger points, you can take proactive steps to prevent and treat them effectively.

 

A postural assessment with Form Fitness is the first step to identifying the causes of your pain – book your assessment today!

 

 

Review

I initially got a recommendation in 2017 from a friend to try Form Fitness and Janelle due to my bad back arthritis and SI joint pain. When I started, I was in a lot of pain and it affected my life considerably. I started off with a full posture assessment and a plan to improve function of my core muscles and glutes. I have been going ever since and the work Janelle has done to improve my life has been incredible. My pain was quickly reduced and I gained core strength and overall strength progressing to dead lifts and other weights I had never thought I could do! Being able to get strong and see the results has been amazing and a lot of fun along the way. The one-on-one training has been the best as Janelle will spot any issues with my position and correct things and making sure I am activating the right muscles and stay injury free. All the trainers are amazing and more recently I have both Janelle and Rachel training me each week. I cannot recommend this gym enough if you want to put yourself and your body strength and health first!

JR