Running News Daily

Three ways to loosen your piriformis for your best performance

If you sit in an office chair all day, you probably have tight hips, a problem that affects many runners. Tight hips may lead to pain and tension in your piriformis muscle, which can affect both your enjoyment of your run and the quality of your workout. (It may even lead to more serious injury.) Here are some ways to loosen up the area and activate your piriformis muscle, which can be done both before and after your run.

The piriformis is a muscle in the gluteal area which lies deep in the gluteus maximus. When it comes to running, the piriformis muscle carries the large responsibility of stabilizing the hip joint and moving the thigh in various directions.

1.- The modified runner’s lunge

This exercise is called a crescent lunge, which provides a deeper stretch to the hips, glutes and thighs. You can do it from standing or go into it from one knee.

Start by bringing your right leg into the air, drawing it in through your centre of gravity and plant your foot between your hands. Make sure your right knee is not going past your ankle. Allow your back left knee to drop to the ground, resting the top of your left foot on the ground.

Keep your core engaged and body upright. Push into your left hip, with both hips pointing straight ahead. You should feel the stretch at the top of your hips. (Do both sides.)

2.- 90/90

The 90/90 stretch is a staple for improving your hip mobility. During this movement, you’ll rotate one hip externally and the other hip internally, creating two 90-degree angles with your legs.

Sit on the floor and bend one leg in front of your body with your hip rotated outward. Position it so your lower leg and knee are resting on the ground, and your ankle should be at ease, with your foot pointing straight ahead. Position your other leg beside you, with your hip rotated inward and your shin and ankle on the ground.

To enhance this stretch, ensure your back knee is in line with your hip, and your ankle should be neutral. Keep your back straight and resist the urge to bend to one side. Think about sitting into both hips equally and easing the lifted hip straight down toward the floor.

Hold for 20 to 30 seconds on each side.

3.- Supine piriformis stretch

To begin this stretch, lie down and bend your knees upward, then cross one leg over the other, bending it upward toward your chest.

Grab your knee with one hand and your ankle with the other, then pull the bent leg across your body until your glutes are pulled tight.

Hold this stretch for 30 seconds, then release.