Piriformis Syndrome

12-Week DIY Home Physiotherapy Program

piriformis syndrome rehab

This painful condition is often experienced as a soreness in the glute muscles, deep behind the hips and inside the pelvis, with referring pain radiating down the legs. It’s a frustrating injury that can stop you right in your tracks. But the good news is, we can help you fix piriformis syndrome now and for good. As expert physios and runners, we have developed a simple, DIY physiotherapy program to guide you back to pain-free running! 

This 12-week program includes:


A Structured Week-by-Week Physio Rehab Plan


100+ Piriformis Syndrome Home Rehab Exercises


Easy-to-Follow Video Tutorials for Each Exercise


Weekly Progressions to More Challenging Exercises


Unlimited Physiotherapy Support and Access to Our Online Community

The complete piriformis syndrome rehab program is just $7.99/week (AUD)

The first 7 days are free. Cancel anytime.

Preview Exercises

Here are a few of our favourite exercises for piriformis syndrome. Inside the program there are hundreds more!

Pulse Bridges with Band

12 reps

Side Lying Wall Slides

12 reps each side

Massage Ball Glute Release

30 seconds each side

How Does The Online Rehab Program Work?

The Piriformis Syndrome Rehab program is a 12-week step-by-step guided physio program that has been carefully developed for you to do at home. It has been designed by Physiotherapist Alina Kennedy and follows the same treatment schedule she prescribes for her patients in the clinic. 

The program includes a structured series of glute strengthening exercises, core stability, single leg balancing, running form drills, as well as stretching and foam rolling.  Every exercise includes a detailed video tutorial to help you confidently do each exercise on your own at home. 

Each week includes 6 short workouts you can do at home, at any time with only some basic equipment. There is no pressure to complete the workouts in any time limit. You can progress through the program at your own pace and fit in the workouts around your schedule.

Learn From Running Injury Experts

Alina Kennedy

Alina Kennedy

Lead Physiotherapist at The Runners Physio

The Runners Physio are leading running injury experts. Alina is a committed runner, trained physiotherapist and is deeply passionate about supporting fellow runners to regain and retain strength, endurance and a love of running.

We know first hand the frustration and pain that injuries cause, not just to your body but to your runner’s heart! We will work with you to get you up and running again safely and pain-free.


What is Piriformis Syndrome?

Some patients mistake piriformis syndrome for sciatica because of the nerve pain in their legs, but it is in fact caused by an overstressed, tight piriformis muscle that irritates the sciatic nerve. Despite the pain and discomfort, there’s no physical, structural damage to the piriformis but it’s a stress reaction caused by overload.

This happens because the piriformis muscle (and the surrounding glute muscles) are weak so they fatigue quickly during a run. These fatigued and stressed muscles develop trigger points (or ‘knots’) which become sore points. In the case of the piriformis muscle, because the sciatic nerve passes straight through it, it can also irritate the sciatic nerve.

How is Piriformis Syndrome Treated?

The way to fix Piriformis Syndrome is to release the tightness (and knots) in the piriformis muscle and then strengthen those muscles so that they don’t get stressed and fatigued when you run.

Piriformis syndrome treatment is made up of strength training and stretching exercises, which will improve the muscle function around your glutes, hips, and core.

Some runners who have Piriformis Syndrome might also need to cut back on training or stop running for a few weeks to help the pain & muscle tension settle down. During this period of recovery, it’s essential to begin a good exercise rehabilitation program. This will ensure that the cause of your piriformis pain is addressed and that your return to running will be pain-free.

Is This Program Right For Me?

This program is specifically designed for runners who are seeking to recover from piriformis syndrome. Specifically, you should have confirmed this diagnosis with a medical professional and received clearance to commence exercise rehabilitation.

It is not suitable for people still suffering from any type of traumatic injury, pelvis or hip facture, abdominal injury, or who have had recent surgery. It’s also not suitable for anyone who is affected by mobility and fitness to an extent where they can’t get up or down off the ground, squat to a chair, or balance on one leg.

Do I Still Need Massage or Other ‘Hands-On’ Physio as Well?

In short, no. Scientific evidence states that runners with piriformis syndrome recover best with an exercise rehabilitation program. Getting strong is your best path for recovery – whether you do that at home or with a local physiotherapist.

Of course, if you are currently receiving treatment such as massage or dry-needling and find that helps your pain, that’s great! Keep going to those appointments and use this program as your exercise rehabilitation to boost your recovery.

What Equipment Will I Need? Will I Need Access to a Gym?

You won’t need access to a gym. Every exercise can be easily be done at home. You’ll need a foam roller (or a pool noodle or a rolling pin wrapped in a towel if you don’t have one), a massage ball, a resistance band, a couch, a towel, and a step. If you don’t have these they can be found online or at major retailers at reasonable prices.

Does the Program Account for Different Fitness Levels?

Yes. It’s structured in a way that accommodates varying fitness levels but will gradually build and progress over the program. At first, we will address your foundational strength, something critical for both beginners and advanced runners because it examines good movement and correct form, and then gradually grows to more challenging exercises.

Can I Try The Program for Free?

Yes. When you sign up, you won’t be charged for the first week. You’ll have access to the whole program and can look through everything, try it out, and start the program. If you don’t like it, you can cancel your membership before the end of the first week and you won’t be charged.

How Does Payment Work?

The Piriformis Syndrome Rehab Program is $7.99 a week, and the first week is free!

That means the total 12-week program costs $88.

After 12 weeks you will automatically graduate from the program and no longer be billed (no hidden subscription costs!). But if you would like more time, you can request additional weeks at the same rate.

You can cancel (and stop paying) at any time.

Prices are Australian Dollars and include GST.

Sign Up

Get back to running pain-free for just $7.99/week (AUD)

The first 7 days are free! Cancel anytime.

*Your credit card will not be charged until after the conclusion of the free trial period.