Do you have pain in one buttock? This pain may also travel into your hamstring and leg. If this is the case, you may have piriformis syndrome. Piriformis syndrome is a condition in which the piriformis muscle in the hip irritates your sciatic nerve, causing pain and discomfort. Here are five ways to manage your symptoms.
1. Stretch your hips
Stretching exercises can help reduce pain and improve flexibility in your hip muscles and joint. This in result can help relieve your pain around your piriformis muscle. A simple stretch you can do involves simply crossing on leg over the other. To increase the intensity, simply push the upper knee out to the side and hold this position for 60 seconds.
2. Massage your hips
Massaging the piriformis muscle can help alleviate your pain and reduce muscle tension. You can simply do this by using a massage ball and standing with your back against a wall. Gentle roll the ball around any areas you feel are tight for a few minutes.
3. Use heat therapy
Using heat therapy can help improve blood flow and ‘relax’ your tight muscles. You can get good effects from taking a warm shower or using a heat pack. Our advice involves 10 minutes of exposure to heat a couple of times a day.
4. Use natural pain relief creams
Pain relief creams offer a great way of helping your injuries recover faster. At Forge we use and sell Anti-Flamme which contains arnica, eucalyptus, hypericum and calendula. These natural ingredients can help you with tissue repair, circulation, soreness and stress. You can buy a small tub for $24 or a large tub for $45.
5. See a physiotherapist at Forge!
All of our staff are experienced in dealing with hip and back pain. One of our therapists will take you through a detailed assessment, give you a diagnosis and help you get on the path to recovery. If you would like to fast track your recovery, book via the link here https://forgewestend.com.au/book-online/
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