HI

Welcome to Stage 1 of the Piriformis Syndrome Rehab Program!

Stage 1 focuses on loosening the muscles around your glutes and building fundamental core strength. These exercises might seem simple for some, but they are important in this early phase of rehab.

The goal in stage 1 is to settle pain & inflammation, support tissue healing, and begin strengthening the hips and core.

BEFORE YOU START:

• Physio Consult – Before you start this exercise rehab program we recommend consulting with a physiotherapist or sports doctor to ensure you’re ready to begin strength training.
• Equipment – All the exercises in this program can be easily done at home. The only equipment you will need is:
  • a foam roller
  • resistance band
  • massage ball (or tennis ball)
  • a small step
  • and a couch/chair

HOW TO USE THE PROGRAM

This program is super simple to use – simply follow the structured weekly workouts laid out in this dashbaord. Start with week 1, workout 1.1, then move onto the next workout all the way through to week 12 finishing with workout 12.6.

Each week you will find 6 workouts. These are 20-25 minute sessions that are designed to be done once a day, 6 days a week.

Each workout includes 2 parts – a mobility circuit and a strength circuit.

Watch the videos for each exercise and follow the correct technique at home.

There’s no time limit to complete any workout – follow the plan at your own pace and progress to the next workout when you are ready.

RETURN TO RUNNING

In Stage 1 we recommend avoiding aggravating activities. This means you should only run as far as you can without pain – for some runners this maybe 4-5km, while for others, it’s no running at all. Whatever your personal situation is, listen to your body and give it the rest it needs. Over the course of the next several weeks, as you progress through this rehab program and get stronger, you will be able to reintroduce longer running distances.

In Stage 2, you’ll progress to harder exercises and build on the strength and stability you gained in Stage 1.

The structure of the workouts will stay the same, but the difficulty of the exercises will get harder.

IMPORTANT NOTES FOR STAGE 2:

• As the exercises get harder, it’s important to focus on maintaining the correct form and technique
• Don’t rush the workouts or speed through the exercises – quality is far more important than quantity
• It’s best to do the workouts when & where you have minimal distractions and can focus fully on your workout
• If the exercises in stage 2 feel too difficult, repeat stage 1 until to feel ready to move on

RUNNING IN STAGE 2:

I’m sure by now you’re itching to get back to running at your previous (pre-injury) levels, especially if your piriformis pain has settled down. BUT, be careful! At this stage, your injury is still vulnerable and your risk of flaring it up is high.

If you took a break from running in stage 1 (and your pain has reduced), you can start re-introducing running into your routine in stage 2. Start slow and keep the distance short initially. Go out for a couple of gentle runs and track your symptoms. A small amount of pain (1-2/10) during the run is normal and acceptable, but this pain should not get more intense, and it should settle quickly after you stop. If your first few runs feel good and your symptoms do not worsen, continue running every 2nd or 3rd day at this level in Stage 2.

If your symptoms flare up when you add more running to your routine, back off – your body isn’t ready for that much running yet. Continue with the rehab exercises and try running a short, slow run again the following week.

At this stage, many runners feel frustrated with their injury and confused as to why they don’t feel better already. It’s important to remember that our bodies need time to repair, but you will get there! Keep focused on your rehab and you will be back out running in no time!

You’re halfway through your rehab – well done!

By now you should have much better strength in your core & glutes. In Stage 3 we’ll keep working on your strength and stability, and the exercises will continue to get harder.

IMPORTANT NOTES FOR STAGE 3:

• In stage 3 you will do more exercises on one leg that challenge your single leg control – make sure to watch your form.
• As you do more squats and lunges, it’s important to check your form – make sure your knee doesn’t go too far forward and doesn’t collapse in. Try to use your hip muscles as much as possible instead.
• Balancing exercises will further challenge your control and stability. These are vital for runners (after all, running is just a series of landings on one leg)! If your balance is poor, your natural instinct will be to do each rep quickly – try to consciously avoid this! The slower (and smoother) you do these exercises, the more you’ll get out of them.

RUNNING IN STAGE 3:

Hopefully, by now, your pain has settled down significantly and you feel like you can increase your running distance.

If your symptoms are minimal (or gone) slowly start adding in a few more miles each week. This increase should be no more than 10% each week, and you shouldn’t increase speed (pace) just yet.

Again, your injury is still not 100% recovered so you must be careful here! Increase your running slowly and strategically. I know this can be hard when there’s less pain, but your risk of re-injury is still high. Play the long game and allow your body time to get used to running again. The worst thing you can do at this stage is run too much, or too quickly, and set yourself back.

If you’re unsure about your running plan, please consult your trainer, coach, physiotherapist, or our team, here.

The goal of this final stage is to go beyond basic rehab and get you stronger than ever before. Many of these exercises will challenge your strength & stability and help you build that extra resilience you need to avoid future injuries.

IMPORTANT NOTES FOR STAGE 4:

• In stage 4 you will do more jumping, leaping and hopping exercises – make sure you control your form even with these faster, more powerful movements.

RUNNING IN STAGE 4:

By stage 4 you should be back out running at least 60-70% of your pre-injury volume and be pain-free.

Over these final 3 weeks of rehab, focus on improving your speed and distance gradually to get back to your 100% best.

If you’re still in significant pain or discomfort, you should consult with your physiotherapist before adding any more volume to your training.

If you’re unsure about your running plan, please consult your trainer, coach, physiotherapist, or our team, here.