How do I stretch and loosen up a tight muscle deep in the buttock?

Any advice for stretching and loosening up a tight muscle deep in the buttock, possibly the piriformis? I've tried some standard stretches, a massage ball on the floor and against a wall, and some water massage without significant relief. It's becoming a figurative pain in the --- as well. Thanks very much and God bless all the runners John

My advice might sound a bit untraditional, but it worked for me when I was having trouble with the same issue.

Find a tennis ball and position it where you have the pain and sit on it. Use it in the car, while you eat, when you watch get the idea. A can of balls has 3 in them so leave them in your various "sitting spots" so that you're never without! Also, try alternating ice and heat whenever possible which should help to loosen up the affected area.

Be vigilant about stretching out your hips, IT Bands, hamstrings and quadriceps as they all could be culprits in causing and/or adding to the pain. If nothing else, you may very well be tight due to potential overcompensation when walking and/or running because of your "pain the rear"!

Seeing a sports massage therapist might also help. Sometimes we get ourselves "so tied up in knots" that it's helpful to have an expert give our recovery a "jump start".

Good luck!

Tracey Cohen
Running Fit Novi

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