What You Need To Know About Long vs Short Piriformis Syndrome

Рет қаралды 110,591

2 жыл бұрын

Time to settle the debate!! Can you actually tell if you have a "long" or "short" piriformis muscle? Does it help you with HOW to solve your pain in the butt/glute? If you think you have piriformis syndrome, then here's what you need to know!
I get this question all the time, "Dr. Charlie, I’ve watched Bob & Brad and Squat University and they talk about short vs long piriformis syndrome- how can I tell which type I have AND then what can I do about it?"
People who are suffering from piriformis syndrome (a pain deep in the butt or glute muscle - sometimes called deep gluteal syndrome, too) and/or sciatica reach out to me or comment on my videos every day desperately trying to determine the TYPE of piriformis syndrome they have, why they have it, and what they should do to solve it.
In this video, I want to clear up any confusion for folks dealing with piriformis syndrome (or a literal pain in the butt) who might be wondering the same things...
Be sure to watch until the end because I share some key principles on how you can begin healing piriformis syndrome naturally and find relief.
#drcharliejohnsonpt #longvsshortpiriformis #piriformissyndrome
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• What You Need To Know ...

Пікірлер: 258

@drcharliejohnson 11 ай бұрын

Thanks so much for watching! Want to pinpoint the source of your back, butt, or sciatica pain without needing expensive images or a specialist? 🔥Grab my FREE “Better Than an MRI DIY Diagnostic Guide” here 👉 www.drcharliejohnsonpt.com/diyguide

@5thape 2 жыл бұрын

Dr. Charlie, the “Stop Stretching” and this video helped me solve the riddle with my piriformis syndrome. I was convinced I was a “long” piriformis sufferer and would do the clamshell exercises I learned in the “Stop Stretching” video to strengthen the muscle anytime there was even a hint that I was developing pain, as was the case a week ago with my left piriformis. But this time, I also incorporated the bridge with hip rotation. Over the course of a few days it prevented my left piriformis from getting worse and the pain went away. Here’s where things got weird. I immediately started to develop pain in my right piriformis. It was as if it jumped from one side to the other. I kept performing the strengthening exercises however it didn’t help and over the last several days I’ve been in extreme pain. I was completely confused as to what was going on so I began searching more videos and came across this one. I was a firm believer I had “long” piriformis but after hearing you say if something doesn’t work, do the opposite I decided to STRETCH my right piriformis, and guess what? It relieved the pain. Then the lightbulb went off in my head - the bridge with hip rotation. This exercise works both legs at the same time. I realized the reason why the piriformis pain seemed to jump from one leg to another is because I have “long” and “short” piriformis muscles in my left and right legs respectively. Something I wasn’t aware was even possible. While the bridge with hip rotation was easing the pain in my left leg, it was causing my right leg to get worse. Not sure if you’ve come across a case like this before but thought I’d share if in hope that it helps someone else in a similar situation.

@drcharliejohnson 2 жыл бұрын

Awesome! 👊🏼

@johannsisteenhuis2871 2 жыл бұрын

Hi i feel almost similar. I am doing the strengthening and it is helping me. I am not stretching but then also sometimes have more pain so it seems confusing.

@vivianeraw8448 Жыл бұрын

@@johannsisteenhuis2871 Hey how r u now any improvement If you recovered please share what you did 🙏😭

@johannsisteenhuis2871 Жыл бұрын

@@vivianeraw8448 i had a soft MRI done and they actually found a benign tumor on the L3 vertebra which was removed on the 5th of December!

@vivianeraw8448 Жыл бұрын

@@johannsisteenhuis2871 wow m glad you re ok and found out what was the problem

@anticringeuniverse7910 2 жыл бұрын

Bro u literally blessed with knowledge..And u see what others couldn't

@lieberlisa 2 жыл бұрын

Hit the point! Struggling with sometimes extreme pain since 2 years- did yoga, did stretching, did strengthening, did nothing, watched tons of videos, took painkillers... collecting data is finally bringing me to the most important part in this voyage: ME! Listening to my body, taking responsibility for myself and not giving it away to somebody else to “fix” it. Sensing what is doing good, where are my limits, what feels right... Yes, it IS a pain in the a..but finally coming back to myself is the gift hidden inside. At the moment QiGong is working for me and stopping old habits ..data collection continues 😉 I encourage everybody to take this challenge as a chance. And i know you can do it too!

@drcharliejohnson 2 жыл бұрын

Great perspective! Thanks for watching!

@kevinr3263 24 күн бұрын

I've just recently discovered qigong it has helped me a lot for my back pain. My piriformis has just began to hurt a lot, I guess from the physical therapy. Can you recommend any qigong videos that help with piriformis?

@dilekyucel7523 2 жыл бұрын

One of the best talk I have ever heard for a long time. Thank you!

@TheTeamDavey Жыл бұрын

This is a fundamental life lesson that applies to just about everything - perfect, nicely explained. Thank you. I do competitive ballroom dancing and have been exposed to this simple concept at various times as it applied to a particular challenge or issue, but it is so easy to forget, and the next challenge is tackled by overthinking and NOT applying this basic principle. It was great to listen to this refresher course this morning!

@drcharliejohnson Жыл бұрын

Thanks for watching- glad you found it helpful- principles FIRST!

@michellechang2538 2 жыл бұрын

Thank you so much for sharing your expertise talk, it really makes a lot of sense from what you said about the Piriformis ......will try the self assessment then find out what to do next !

@katherinep.4823 2 жыл бұрын

So accurate! 👏 Could not agree more. Quit stretching people! For me it’s contracting the muscle that helps. I do my clamshells everyday and I’ve been pain free for over a year now! Thanks Dr. Charlie!

@Jennasworld1876 2 жыл бұрын

So good to hear. I seriously don’t know how to live my life without stretching and it’s so hard!

@suryakiran3085 2 жыл бұрын

hi .. was it hard for you to lift your effected legs up while you were having piriformis syndrome ? and did your legs range of motion improved once you started exercising ..

@katherinep.4823 2 жыл бұрын

@@suryakiran3085 yes it was hard for me at first but the more I did the easier it got and the more flexible and less tight I became. You could do the clamshells and bridges with a less tight / lighter resistance band at first and then gradually work your way up to tighter one. If it’s too much with the band you could even do without it at first. Ease your way into the exercises and never overdo it in the beginning.

@suryakiran3085 2 жыл бұрын

@@katherinep.4823 Thank you so much 🙂.

@katherinep.4823 2 жыл бұрын

@@suryakiran3085 you’re welcome. I hope you feel much better soon. Keep at it! There is hope. Persistance is key! 👊💪

@Sparks4D Жыл бұрын

For a powerpoint presentation, this is the best video I have seen on treating this pain and not losing hope. And you are right Dr. Charlie! I found this to be a huge sign of relief, as I was trying everything I was being told and even after a few days of trying your strengthening exercises, I found relief.

@drcharliejohnson Жыл бұрын

awesome. glad I could help!

@emj3677 Жыл бұрын

Hi. I have had this 'pain in the butt' problem for awhile. I haven't been able to walk normal or even move very well without pain. I felt like I was going to live with this forever. Then, I watched some the other PTs videos and realized that my pain does seem to come from exactly where the piriformis muscle is. I know, now it is not the sciatica. I then tried all the stretching exercises (from the other PTs videos) and none of the exercises (stretching) gave me any relief. Then, last night, I found your video ( the one with two exercises) and because I don't have a rubber band (I ordered a set) yet, I tried the first one. After working out both sides, I felt better right away. I put a heating pad on my butt for a little while at night and took a muscle relaxer before going to sleep (I have them for fibromyalgia) and OMG, what a difference the next morning, I could walk normal with only a little pain. My plan is going to continue strengthening this muscle. I think maybe, someday, Ill be able to run again. The results were amazing. I think you are right, to 'try what works', and for me, it is/was a good strategy. Thanks for your videos. 😉

@worstalentscout Жыл бұрын

hi, mind telling me which video with the 2 exercises you're referring to ?

@jossfangirl Жыл бұрын

@@worstalentscout kzfaq.info/get/bejne/jK5nacd-urnReac.html

@vivianeraw8448 Жыл бұрын

Hey how r u now did you recover R u Back to running

@rosemarykilmer6213 7 ай бұрын

this is brilliant. totally get it. actually excited to start the process!

@ryanbellegrave9777 11 ай бұрын

You and my PT sound the same 😂 you’re dead-on about doing more to try and fix the problem. Subbed!

@drcharliejohnson 11 ай бұрын

Hey Ryan! Thanks for watching! Appreciate it. Let me know if ya have any questions 👊🏼

@jdub9742 2 жыл бұрын

THANK YOU! I recently watched “Squat University’s” video about the long and short piriformis test/exercises. Then I came across your videos. I felt so overwhelmed trying to implement all of these added tests/exercises that I ended up feeling discouraged. And then… I came across this video. You Sir, have cleared the muddy waters and this made perfect logical sense. Thanks a million. I’ve got my motivation back!

@drcharliejohnson 2 жыл бұрын

Keep things simple 👊🏼. The simplest solution is almost always the best

@vivianeraw8448 Жыл бұрын

Hey how r u now any improvement Can u share what you did

@m.m.521 2 жыл бұрын

Thank you so much ! Your explanations confirm me totally with my feelings. I’ ve stopped all kind of stretching exercises because the pain was going worse ! I’m following your videos and improving my English in the same time 😊 Marie-Christine from Paris, France

@drcharliejohnson 2 жыл бұрын

Thanks for watching Marie-Christine! Let me know if you need more help!

@afaqjajja2516 2 жыл бұрын

@@drcharliejohnson hi, your exercises are helping with the pain but there is still numbness in my leg. Starting from my hip and there is a line going down till the right of my foot

@vivianeraw8448 Жыл бұрын

@@afaqjajja2516 how r u now did you recover

@dean3583 Жыл бұрын

I have had this butt cheeks pain for a few years because I play soccer and I'm over 50. The stretching and strengthening exercises have fixed the pain after a month. Don’t run until the pain is 95% gone. I played soccer today and am so glad I didn’t have any pain.

@drcharliejohnson Жыл бұрын

Cool beans!

@pvmilk 2 жыл бұрын

Interesting video. I have been doing similar things with the MCL, and I am surprised to find this video when I am searching for the way to solve my piriformis. Very similar approach has been used in other fields, e.g. tennis (the inner game of tennis), computer science (AI; reinforcement learning).

@minaesmailiaghababa4447 4 ай бұрын

Thank you very much. Was so informative.

@stephencomer9276 Жыл бұрын

Finally someone talking sense I've been down all avenues and your correct it is a point of collecting certain things that work best for you.

@drcharliejohnson Жыл бұрын

Thanks for watching Stephen... for sure- I wish I could say "I know everything"... but I don't. One thing I do know is that people with these issues need to be willing to collect data and test to learn what works best for them. Wish there was a magic pill- but there's NOT! Appreciate your comment- let me know if ya have specific questions for me! Keep at it!

@stephencomer9276 Жыл бұрын

@@drcharliejohnson yes I've just finished watching a lady talking about tightening her piriformis based on your advice,so I currently do side clam raises, donkey kicks and squats in a fashion also straight leg side raises laying down,I was wondering if I am doing the correct routine you gave this lady as she seems to have gotten instantly better,I also would 10km each day prior to getting this but now it's decreased significantly.could you give the specific routine for tightening the piriformis.

@drcharliejohnson Жыл бұрын

@@stephencomer9276 thanks for sharing! So, goal is to see an immediate change with any inputs (exercises) you try... not one that takes days to determine effects. Truthfully, hard to give specific advice without knowing more about your case- hope that's fair. No pressure of course, but I do consult with folks worldwide- And would love to chat with you to see if/how we can help. If you're interested in potentially working together- feel free to set up a chat by visiting www.drcharliejohnsonpt.com/apply Sound good?

@DeirdreSM 2 жыл бұрын

I know I do feel better if I do the stretches emphasizing my right (painful and stiffer) side. Piriformis muscle issues seem to come up when I also need to stretch (and strengthen, yes, I know those are not the same, but I need to do *both*) my rectus femoris on that same side.

@user-iw5ih9fr4s Жыл бұрын

Great video!

@azebogubamichael7082 2 жыл бұрын

Thanks for the lessons It's really good.

@drcharliejohnson 2 жыл бұрын

👍

@hakimaamikah4507 Жыл бұрын

Dr Charlie , you are an incredibly good teacher, I learn a lot from your explanations🙏😊

@drcharliejohnson Жыл бұрын

Thank you! 😃

@vinniegallagher4674 2 жыл бұрын

Dr. Charlie. So much looking forward to my appointment with you near the end of this month. After 6 months or more of discomfort the only remedy was catching Covid in August. My exercise program went to zero for about 2 weeks and my pain level went to zero only to slowly come back as I started to exercise again and really cannot even modify without aggravating butt and leg pain with weird ankle pain now. Talk soon. Thanks again.

@drcharliejohnson 2 жыл бұрын

Hey Vinnie! Thanks for watching. No fun- sorry to hear about what you’re dealing with. But look forward to chatting! And to verify- when are you scheduled to chat with me? Not sure I see a “vinnie” on the schedule…

@vinniegallagher4674 2 жыл бұрын

@@drcharliejohnson Sorry. I just realized I was using that KZfaq account. Mike Gallagher. Thanks!

@vinniegallagher4674 2 жыл бұрын

The 29th.

@drcharliejohnson 2 жыл бұрын

@@vinniegallagher4674 ahh makes sense- I’m thinking… I must be missing something 🤣. All good- yup- gotcha. Chat soon. Happy thanksgiving 🦃🍽🍁 Mike! 👊🏼

@floristerhumble3753 2 жыл бұрын

Check your history of antibiotics, especially if you've been Floxed, and the timeline since recent vaccinations.

@swimbait1 2 жыл бұрын

The thing is the stretching works for me, feels great, relieves pain but in a short amount of time it comes right back. So the stretching both works and doesn’t work.

@suryakiran3085 2 жыл бұрын

it only works for a short time and it comes back pretty fast .. try strengthening..

@tank7162 2 жыл бұрын

If the pain comes back then it doesnt work

@briannab5296 Жыл бұрын

Same here.

@GOBIAS.INDUSTRIES. 6 ай бұрын

Literally watched a Bob & Brad and Squat University video before watching this 😂

@drcharliejohnson 6 ай бұрын

I hear you! Don’t buy it… need to test to find what will work best for you! Let me know if ya need help or get stuck!

@digloria77 2 жыл бұрын

Very true. Not counting if the person has hip dysplasia or a cam lesion or a hip impingement

@tractortinkerer11 4 ай бұрын

Very informative. Thanks.

@drcharliejohnson 4 ай бұрын

You're welcome! Thanks for watching!

@heidiaberi4128 Жыл бұрын

Stumbled upon your channel and I love it! I've been having "pain in the butt" for a while now. I did the piriformis test and I don't think I have it...what's next? How do I know what the problem is and how do I fix it??

@drcharliejohnson Жыл бұрын

Hey Heidi! Appreciate you checking out my channel!! Glad you love it. Good question.. and honestly hard to give advice without knowing more. Would need to dig much deeper and see what's going on... (hope you understand that) Would you be open to chatting to see if/how I can help you?

@mrhalfstep 9 ай бұрын

I stepped off the staircase, going down into my basement, one step too soon, while carrying a package in my arms. I got the jarring thud up through my stepping leg when my foot contacted the basement floor, unexpectedly, and then landed on the knee of that same leg when I fell. About a month later I started having pain in my butt and sort of in the groin, as well, along with some lose of sensation on the surface of the front of my thigh. I learned that the mechanics of my fall can cause SI joint "sprain", for lack of a better word, so I bought an SI belt and found that after just a few days it made the pain worse. Then I learned about the piriformis muscle and how it can be inflamed or injured and cause issues with the sciatic nerve. At that point I bought a percussion massaging gun and started running it along my glut in the area where I think it overlays the piriformis and got immediate relief from the pain and was able to bring my knee much higher above my hip, but it only lasts for a few minutes. This did get rid of the numbness in my thigh, permanently. Since then I've bought a TENS/EMS stimulator and get pretty good pain relief with the TENS function when I position the two pads on my butt out near where the piriformis attaches to the greater trocanter and above and below that point. It relieves the pain, but that causes me to feel like doing more activities and then the next day the pain is sometimes worse. Is there a way to use the EMS function of the unit to FIX the periformis, if it's what's causing the problem, as I suspect? I don't have any pinpoint point pain at the outer point of the hip, so I don't think bursitis is to blame. I'm 68 and I have also been using ice and heat to reduce the inflammation. I'm reluctant to use NSAIDS and take an adult aspirin daily because of stents in my cardiac arteries. HELP! I feel so close to a solution, but I ain't quite there yet!

@drcharliejohnson 9 ай бұрын

Hey John! sorry to hear man. Sounds hip joint related by the sounds of it... at least that's my first hunch. Have you checked out my DIY Diagnostic Guide? If not, I'd recommend you do... work through it and pay particular attention to "problems within the hip joint" section. Let me know your findings... You can download it for free here --> www.drcharliejohnsonpt.com/apply

@chadpietsch4683 Жыл бұрын

Ive been getting what I surmise is Piriformis syndrome gradually over the last 13 years or so. Mainly noticeable after deadlifting but now after Box squatting as well. I am getting older., and my job requires a lot of sitting. I liked the video and it makes a lot of sense. I haven’t been doing much this time around, I had previously tried to use “trIgger points” with a lacrosse ball and foam rolling. I guess what Im asking is, without dumping a lot of loot into imaging and medical assessments, what do you suggest? Is strengthening with short bands like squat university suggests maybe the best approach? I do know it subsides quite a bit when I don’t lift, but I don’t want to just quit strength training and get fat because thats what happens to veterans like me lol. Anyway I’ll take what I can get Doc. Thanks for your time.

@vivianeraw8448 Жыл бұрын

Hey how r u now did you recover ? Are you able to exercise If so please share what you did

@deborahmurray1532 Жыл бұрын

You are brilliant. Had issues too long, knee pain outer right knee on side feels locked. A., the right side

@drcharliejohnson Жыл бұрын

👍🔥🤛🏻

@suemckendrick7904 2 жыл бұрын

Hi Dr Charlie, slightly off topic, but I’m wondering if you’ve ever treated patients for Complex Regional Pain Syndrome (CRPS)? Son-in-Law Initially ruptured his ATFL, and secondary to that he’s developed CRPS. It’s been almost 8 months rehab so far.

@lindagarey8586 Жыл бұрын

I have pain in both butt cheeks, both hips. My hips feel like rubber bands when I walk distances

@connieback8095 Жыл бұрын

If the piriformis is a lateral rotator then the higher knee is in relative internal rotation compared to the lower knee. That indicates a lengthened piriformis in the higher knee, I think. I think Dr. Charlie may be confused. Furthermore, imbalances in your body are not “normal.” They are indicative of potential problems down the road.

@teresarockdriguez623 2 ай бұрын

Thanks for saying that about the knee. My "good" side is where i dislocated my patella so it is not so flexible as it once was. Now the "Bad" side is more flexible but i cannot judge if it is fine or not. 😅

@Missionary117 2 жыл бұрын

I am a runner, and I went to 2 PTs for about 4 months... and it ended up making it way worse than when I had started. I believe I was over prescribed stretching. It's almost as though everyone was trained to tell you the treatment is stretching without really understanding your unique circumstance. Now that I have stopped, it's starting to feel a lot better. I think Dr. Charlie Johnson hit a great point, no one has more information than you. You live with your body. Stop watching 100 youtube videos with conflicting information. Start simple. If stretching helps, keep stretching, if not stop. If strengthening helps, keep doing it. If not, stop and rest. Try again slowly when you feel better.

@drcharliejohnson 2 жыл бұрын

Awesome summary! Thanks for watching 👊🏼. Glad you are doing a lot better!!

@refatrabadi6656 2 жыл бұрын

Einstein says. Keep doing the same thing over and over again and expecting a different result is a a form of insanity.

@catherineosullivan5397 2 жыл бұрын

Reef DD

@kyliewescombe8543 2 жыл бұрын

My job is very physical and in busy periods when I have to work a lot of extra hours my Piriformis on the left becomes swollen which causes it to pinch painfully with every step. Stretching or strengthening makes it worse. The only thing that helps is to sit on a hard cork ball (tennis ball size) and roll on it to massage. And to stay off my feet every chance I get.

@AyoMrB 2 жыл бұрын

Thanks so much for this Charlie. I've had piriformis pain that comes and goes with exercise in one hip. I bowled quite a lot growing up and have more pain in my left side (slide leg) than the right. I've tried a number of stretches, tools, and strengthening, but it always seems to come back. Recently, I've been doing exercises to strengthen my back and neck muscles to help fix my forward head posture and I realized that my piriformis pain has largely reduced to the point where I don't even experience it anymore, even when bowling. Something very similar happened with my wrist carpal tunnel pain due to typing. I was so focused on getting wrist braces, fixing my desk posture, doing whatever I could to limit the pain, but in the end using a gyroscope (powerball) to strengthen my forearm and shoulder muscles largely relieved the tension on my carpal tunnel and wrist joints and as those muscles strenghtened, the pain largely went away as well. I think it's a common misconception in both the science and the health industry to treat the symptom and not fix the origin of the problem. The body is very complex and every pain and issue I've ever had has been a resulting symptom of an imbalance or some other problem that was causing the pain and symptoms, but treating the symptoms never fixed the overall issue. It sounds ridiculous, but I really think your logic is sound. Great stuff!

@briannab5296 Жыл бұрын

.. would you be kind enough to share with us the exercises you did to strengthen your back & neck.

@briannab5296 Жыл бұрын

.. would you be kind enough to share with us the exercises you did to strengthen your back & neck.

@AyoMrB Жыл бұрын

@@briannab5296 Here you go! kzfaq.info/get/bejne/lZN7gbJkrKuUnGg.html You don't have to do all of them, but I follow the routine and stretches on a pretty regular basis and it helps a ton. Especially if you sit down the majority of your day for work.

@brodygoalie 2 жыл бұрын

Are you for or against using lacrosse ball laying down. Awful pain when I find the spot. So continue or not?? Thanks

@Kemrer 2 жыл бұрын

Thank you

@creatokigp6149 2 жыл бұрын

Hey Dr Charlie, Love your videos! Been watching a few of them and it amazes me how much knowledge you have of these things. Been wondering if you can be of some sort of help for me. I have the weirdest types of symptoms (Prickly left leg, albeit not very badly prickly and its all at the thigh region / Some type of stabby'ish leg/buttock pain

@drcharliejohnson 2 жыл бұрын

Hey! Thanks for watching and for sharing your story. A few clarifying questions... the "prickly" part of the leg- is it in the front or back of the thigh? Is it one sided? How long has it been there and what started it? The way you describe it does sound nervy- but you may be having trouble identifying that because things seem like they take a while to act up- this tells me that whatever it is- it's not that "reactive." Does a straight leg raise bother it (test for sciatica)? Also, yes, can chat if needed and if you're considering some form of support to help solve this. Let me know! Shoot me a reply with answers to these questions.

@creatokigp6149 2 жыл бұрын

@@drcharliejohnson Hey Charlie, So the prickly part is usually the back of the thigh to the knee that goes towards my inner thigh for only the left leg. It doesn’t go in a straight line either, sometimes its the back of the thigh, then its inner, sometimes even outer.But the only time I feel that it’s prickly is when i’m either sleeping and my leg is fully down and I like move it around, or when I’m sitting or walking with pants on. Weirdly it’s not there at all if I just keep my leg steady. So like painwise the pain has been there for a few weeks but it’s pretty much on and off. But the prickly part started around 3 weeks ago. I can’t remember exactly how it started tho, might have been the time where I went to a wedding and sat on a hard stool for hours, but not sure. Also did the SLR and no pain for both seated and laying down. I could probably explain it better via a call if you want! Thank you in advance for your help!

@douglasfink131 2 жыл бұрын

Thanks this helped

@dipper888bp 8 ай бұрын

How soon does stretching/tightening take to relieve pain. Should you be able to tell immediately or after a week or so?

@abhijeetsingh5750 Жыл бұрын

I have continuously stretching to solve pfs for over months... Now i will try strengthening them

@drcharliejohnson Жыл бұрын

For sure, sounds like you need a different approach!

@EskimoLady870 Жыл бұрын

Love your video,very painful wen after getting up from sitting, start walking

@nicholasvancura1023 Жыл бұрын

Im just messed up😂 i got 3 herninated disc removed, piriformis sy on both sides, +si joint problem, scolosis and a slew of other problems but i get extreme relief after a glute massage. Last around 2 hours but amazing just learned why so thank you!

@drcharliejohnson Жыл бұрын

Hey Nicholas- not messed up... just sounds like you've got a few pieces to your puzzle. Let me know if you need help or get stuck! Hang in there!

@terryjones6069 7 ай бұрын

I am 78, one year ago i fell on my back ,i was like that for two hours before i could get some response. One year later i have pain in a certain aria and down side of right leg. Ive done what exorcises i could but its now in knee etc. I worked until i was 7i and cant believe its taking its toll on me now.😢

@drcharliejohnson 7 ай бұрын

Hey Terry! Sorry to hear about what you're dealing with. Sounds like you're been a hard worker! Are you open to some help? Not sure even if/how I can help you, yet- but I'd be happy to review details of your specific case to confirm either way. Let me know. Hang in there! Dr Charlie

@wasjustjoeking 2 жыл бұрын

Hi Dr. Charlie! Just subscribed! Thank you for this valuable information. I have an issue which I'd like your input on. I'm an amateur bodybuilder and I've developed pain in my piriformis after a hip injury I had while squatting. I get pain in my piriformis, right underneath my left buttcheek, whenever I stand for longer than 5 mins, to the point it even causes a lot of tension on my knee. I feel restricted on my left dominant side whenever I do hip hinge movements, stiff legged deadlifts specifically. I've been stretching religiously everyday to try solve the issue, banded hip external rotation, internal rotation and piriformis stretches and they've only helped temporarily. I've even developed sciatica for a while with all the stretching I was doing and I had to dial back on hip hinge movements cause I couldn't even get into position ☹️ Any tips on how to solve this issue for good? It's been plagueing me for months and no PT has managed to give me a permanent solution. It might be a muscular imbalance of some kind but I have no idea where to start from. I tried the figure of 4 seated position in your video, both sides are identical in angle, however I feel tightness in my piriformis when in position and some knee tension. I even have to help my leg up in position, unlike the right side.

@vivianeraw8448 Жыл бұрын

Hey how r u now any improvement 🤏

@tomesky 5 ай бұрын

I Just went to see the 6th physio therapist about the pain in my lower back and hip joint, after suffering from it for about 2 years now. I told him I want him to do some tests on me to ascertain the problem and tell me how to fix the problem. He shook his head and said sorry but that doesn’t work. He said he used to be an engineer before coming a PT and engineering was way easier. In the end he sent me away without charging me and basically told me to stop thinking about it all the time and just go and do some simple gym work like using an exercise bike or an elliptical or go for a hike instead. I’m still here on KZfaq trying to figure out my problem and after coming across this video I am starting to see where me PT was coming from.

@drcharliejohnson 5 ай бұрын

Hey Tom- sorry to hear. Sounds like your PT should have stayed an engineer? Sorry about your experience. There's no doubt that treating the body goes beyond simple mechanics and isn't always black and white. Regardless, there is a process to resolve most of these problems naturally. Would you be interested in some help?

@Pooped.out.hotdog 4 ай бұрын

I found relief from stretching my hip flexors

@drcharliejohnson 4 ай бұрын

awesome!

@drlorrie1019 2 жыл бұрын

Just found your channel. Desperate for a solution for sciatica/piriformis pain which I’ve had for 5 years. I agree with not stretching. I find some stretches aggravate it more. Do you recommend swimming?

@drcharliejohnson 2 жыл бұрын

Hey Lorraine! Sorry to hear. Stretching does generally aggravate. As for swimming. If it feels SAFE then sure I don’t see any issues. Let me know if you need more help. No pressure, but I do consult with folks worldwide 👍. Thanks for watching!

@drcharliejohnson 2 жыл бұрын

Hey Lorraine! Checking in. How are things?

@kathyb1011 Жыл бұрын

Both of my hips are painful. My left side started being painful about 10 years ago and I stretched it so much trying to get relief that it was really lose. My right side started getting painful about 5 years ago. I haven't stretched it as much as I did the left side. But now my left side (the one that was really stretched) is much tighter than my right leg. I can't get my legs over my bike because its too painful and stiff. I don't know if this is piriformis syndrome

@fyloupourvous1204 Жыл бұрын

Thank you, this is very helpful. 🥰 If I wish the text would be smaller though.

@drcharliejohnson Жыл бұрын

Thanks for watching and for your feedback!

@fraserhawkins4462 2 жыл бұрын

Because stretching feels good in the moment, I tend to over stretch. But does that mean stretching is bad or that I need to go easier.

@drcharliejohnson 2 жыл бұрын

Hey thanks for watching. I think of stretching as a stimulus… Like static on a TV. A bit of a distractor or something that temporarily preoccupies your body and mind. If stretching feels yucky- don’t do it. If you’ve been stretching and the problem is still there- then it’s not your solution. Don’t do it. Make sense?

@fnqwaz5816 11 ай бұрын

well then the big question is if my piriformis is stretched(weak) how could it be impinging on my nerve to cause pain?? it sems logic that a tight, constrictive muscle is compressing the nerve..true? would you agree? confused.......

@drcharliejohnson 11 ай бұрын

Hey! Try not to overthink this. Disconnect the movement (input) from what you “think” it’s doing. Test the input and then determine- same, better, worse. Let the data lead the way…

@edwardpatrick1289 2 жыл бұрын

Hello Dr. Charlie! I've had a ongoing sciatic issue in my left leg. Something new has started and I'm not even sure what's going on. I have horrible pain in my left butt check and upper thigh on the back side. Going from a sitting position to standing is excruciating. It feels like something wants to snap? My leg goes completely dead. Once standing I walk with a limp for about 10 steps before it feels better. While standing, if I lean forward and bend at the hip, then it sends a shooting pain down my leg and butt. I have a high pain tolerance generally, though this is killing me

@suryakiran3085 2 жыл бұрын

i am struggling with same issue , its been a while now . i cant bend much , cant do hamstring stretch by sitting down ..but the pain will be less at every morning and it becomes more and more by night .. i have lost considerable amount of muscle mass from my left leg because i depend on my right leg most of the time now.

@refatrabadi6656 2 жыл бұрын

Get an MRI? It sounds like you may have a herniated / bulge disk . Common in L4-L5

@mwcleaning 2 жыл бұрын

Hi Edward. I have a similar situation on the right side. Any relief in the past 5 months? Thanks🙂

@johnbillings5260 2 жыл бұрын

TLDR: Keep trying new things until you find something that works better. Treat the symptoms and ignore labels.

@kantnergirl08 2 жыл бұрын

Can I do sit ups and planks and upper body work outs with pirifromis or will it irritate it? Btw I love your thinking but the video is sooooo long I need to speed it up to 1.75 and then fast forward. Less wordy would be better but I appreciate your logic and agree w it. Just say it quicker hahaha. Please forgive me if this sounds mean

@pl7548 2 жыл бұрын

Do you recommend weight lifting while having piriformis syndrome? Or it is something that should be avoided for the moment?

@drcharliejohnson 2 жыл бұрын

Good question. Does it aggravate symptoms? If you’re able to continue awesome. If it’s bothering things- then time to get creative and find ways to modify or tweak the routine so that you can keep doing it. Last resort is to stop activity. Also, if lower body stuff is a no go (even with modifications) then keep your upper body and good leg super strong 👊🏼. Make sense? Ask yourself- how can I keep lifting? think outside the box and use this as an opportunity to explore motion 👊🏼

@suryakiran3085 2 жыл бұрын

@@drcharliejohnson having a weak leg sucks ..😔

@kellyoglesby1341 Жыл бұрын

I do hot power vinyasa yoga 2-3 times a week and never experience sciatica like pain but i just went back to the gym 2 days ago (after a looong Christmas break lol) and now the pain is back. So your logic says i don’t need to lift heavy weights right? That’s such a hard pill to swallow 😩

@minners19 Жыл бұрын

I'm pretty flexible as it is, so when I do that figure 4 stretch on a chair, my leg can go pretty far down and actually RELIEVES my pain. My main symptoms happen at night (or when chilling in bed watching a movie or something with hubs) when I'm sleeping. It's a SEARING pain that wakes me up. 😫 A pain that goes all the way down to my calf! I've even said, it feels like I've broken my hip when trying to move at night! The ONLY relief I get is from standing up, and I feel AMAZING after working out. What is going on!?! I've sunken into a depression because one day I'll feel great, then the next it starts all over again. So I don't know if my work outs are making things worse, so I give myself a few days off, etc. I just want this GONE.

@drcharliejohnson Жыл бұрын

Hey Mindy! So, sounds like the stretching maybe feels good in the moment- but only offers temporary relief. This is consistent with how many people feel... stretching works temporarily but doesn't stick. First priority needs to be improving sleep- if sleep is yucky- healing will be difficult. Truthfully could be several things causing this... diagnostically sounds like sciatica. Are you interested in some help? No pressure of course, but would love to see if/how I can help you out. Best first step if you'd want my help would be to set up a time to chat by visiting www.drcharliejohnsonpt.com/apply and submit your case for review. If that seems to "fast" or weird... check out my DIY Diagnostic Guide which should help give you an idea of what's happening- can download for free here- www.drcharliejohnsonpt.com/DIYGuide Hang in there!

@Leffe49 2 жыл бұрын

Very interesting video indeed! The only probs for me now, is that i don´t know what my Sciatica comes from in the butt, The pain runs right down on my outside right leg to my ankle. I´ve had it for more than a year now. Tried everything I can find on the net, but it hasen´t changed nothing for me. However I find a short relive if I bent forward with straight legs, instead of bending backwards. But the pain quickly comes back after a while. For 3 years ago I had an normal x-ray for my knees and it was confirmed that I had light to moderate arthritis on both of my knees. I still have it, but it´s my Sciatica which trouble me mostly and the pain is on a 1-10 scale, like 8 when its worst, but always around 4-5 I would say. Numbness and tingling never disappears. I use to take 3 to 5 Ibuprofen/ week, since I´m afraid of severe side effect. Btw, I´m Swedish and lives in Sweden, so excuse me for my spelling. / Leif M.

@hellybelly7903 2 жыл бұрын

Have you tried massage therapy? Not sure what you mean by “outside” Sciatic pain will run down the back of your upper leg

@Leffe49 2 жыл бұрын

@@hellybelly7903 I wrote "The pain runs right down on my outside right leg to my ankle" When I wrote outside, I meant front not back of the leg.

@hellybelly7903 2 жыл бұрын

@@Leffe49 Oh, I see now. It’s probably not the sciatic nerve you are experiencing as that would be felt in the back of your leg, not the front. Could be femoral nerve pain or some quad tension. A good massage therapist should be able to help you or refer you to a neurologist if needed:)

@Leffe49 2 жыл бұрын

@@hellybelly7903 Ok, Thanks!

@dggood Жыл бұрын

I am one of the confused many! So much info out there, I don't know what to do! Stretch or strengthen? I haven't had a good night's sleep in over 2 months. Pain deep in the butt. Running down to the back of the knee, sometimes all the way down to the toes. Pins and needles and numbness too sometimes. Driving and sitting on the couch are particularly difficult. If you're trying to find out what works and what doesn't, what kind of time frame would you typically use? A week of stretching? 2 weeks? Thanks.

@drcharliejohnson Жыл бұрын

Hey! Thanks for watching and sorry to hear about what you're dealing with. So, you should see an IMMEDIATE change in your movement quality (how you feel) from an exercise. No need to wait a week. If it doesn't produce results IMMEDIATELY then I'm moving on. No pressure, but I'd love to help you solve this. Of course, you can always try to figure it out on your own (but that's usually a slow/painful process). Would you be open to chatting to see if/how we can help?

@timb7775 Жыл бұрын

Interesting. I tried this and can hardly even put my legs in this position. The "bad" leg is almost impossible without being in pretty bad pain and alot of positioning. Think my bodies telling me I need to start stretching.

@drcharliejohnson Жыл бұрын

Hey Tim! Sounds like you have a STIFF & painful hip. You could try stretching- but (DISCLAIMER) if the hip is that stiff- stretching usually makes things worse! Sounds like you may have an issue inside the hip joint causing the loss of motion + pain. Have you checked out my DIY Diagnostic Guide- the hip joint section? www.drcharliejohnsonpt.com/DIYGuide

@jeffspicoli2643 Жыл бұрын

I have hip dysplasia... it really affects that sides range of motion.

@patrickmcgrath2570 Жыл бұрын

I'm still absolutely flummoxed when it comes to treating this thing. When I stretch, I tend to get temporary relief and when I strengthen I tend to also get temporary relief. None of the screens show anything, I'm pretty much symmetrical in the figure 4 test and the medial rotation test from squat university. The pain only seems to come in the days following a leg workout (particularly squats) I start to notice it when I sit for extended periods. I think I just need to pick a treatment (lengthening or strengthening) and stick with it for at least a week without doing the opposite then seeing if it gets better or worse.

@drcharliejohnson Жыл бұрын

Hey Patrick! thanks for watching. For sure- need to pick a path- no question there... but do realize that there are alternative ways (besides just lengthening/shortening to resolve this). Let me know if ya get stuck- would love to review your case and see if/how I can help! Hang in there.

@patrickmcgrath2570 Жыл бұрын

@@drcharliejohnson Hi Charlie, thanks for the reply. I am going to try strengthening exercises over the next week or two and keeping my weekly leg workout the same. Happy to keep you updated on my findings.

@drcharliejohnson Жыл бұрын

@@patrickmcgrath2570 cool man- keep me in the loop!

@christinesimonkenefick4304 Жыл бұрын

What about SI joint pain? How to asses and treat, please!

@tomesky 5 ай бұрын

Ive been doing a seated hip flexor strength exercise that I learnt from knees over toes guy and it isn’t working for me it makes my pain flare up. So what is the opposite of this exercise?

@drcharliejohnson 5 ай бұрын

if flexion = moving forward, extension = moving backwards. Many options here- but some form of backwards motion 👍 (from above or below in one of the 7 body motions)

@dirtyd757 Жыл бұрын

I think mine has to do with either my bed or my car seat

@Brian-rg6sw Жыл бұрын

Love the video and agree with 95% of what you are saying but there is an assumption that strengthening is opposite to lengthening. That was a jump that didn't make sense to me. For me it is shortening as you first said. So would this not mean lengthening the opposite muscles of the hip and lower back. I know then also at different hip angles these muscles can change their rolls. But for some simplicity lengthen hip flexors and internal rotators by going into hip flexion and external rotation, which should shorten the piriformis. Strength often becomes the be all and end all and it seems a little easy to blame strength. But that opens the can of worms is it strength or power or endurance. Is it this muscle or that one. Etc. Again I love the examples and L vs R stuff. The logic of opposites. The logic of do less not more. Have only just found your channel and am going to watch more from you. Thanks for the video :)

@stefans.1186 5 ай бұрын

Thank you for your Videos. When I try to reach my feet while sitting to stretch my hamstrings, I have a tingling sensation in the soles of my left feet the next day. I generally have very shortened muscles and ligaments. Can I also classify this issue as piriformis syndrome?

@drcharliejohnson 5 ай бұрын

Hey! If you feel fine in the moment while stretching... but symptoms don't come on till the next day- that is largely inconsistent with a structural issue like PS. Keep an eye out this coming week for a details video regarding PS. Thanks for watching! Also, if you're interested in some help- let me know... I'd be happy to review your case and lay out a plan. Just let me know.

@stefans.1186 5 ай бұрын

@@drcharliejohnson Thank you for your quick reply. The shortening is so pronounced that stretching is always very uncomfortable and the hamstrings in particular cause tingling even during stretching. Could this also be caused by stretching the hamstrings or lower back too much?

@ericwen7702 2 жыл бұрын

Hi Charlie, which email address the one to write you to? wanted to explain my situation first in words before signing up to chat online(in short: HELP I’m struggling and I want to fix it NOW) .

@drcharliejohnson 2 жыл бұрын

Hey Eric! All good. Its charliejohnsondpt@gmail.com 👊🏼

@kimc7573 2 жыл бұрын

I’ve been to a neurologist, muscle specialist, physio and no one mentioned piriformis before. My spine was fine in an mri, they can’t figure out the nerve stuff. Feels like vibrating cell phones strapped to my lower back, through the back of my legs & it’s been two horrible yrs of this. I sat crossed legged all the time & one leg is uneven by an inch… I feel like I’m going bonkers, no one can figure it out. I saw your videos & was wondering if piriformis can cause that buzzing nerve feeling?

@ItsJuicyJett Жыл бұрын

Yes it definitely caused my leg to feel like static

@Touchez Жыл бұрын

I have spinal stenosis whic is , in my case, the facet joints on either sides of lumber spine, pinching nerves and causing radiating burning nerve pain in buttock and leg. I’ve had one lot of cortisone injections 5 months ago which helped the right side but left side needs another injection now. Just telling this in case it helps you because an MRI diagnosed it in facet joints pinching nerves causing radiating nerve pain. Physio didn’t help but I’m managing it until next injection next month. Hope that info is if help to you. 🌸

@oussamdz2761 Жыл бұрын

thank you

@drcharliejohnson Жыл бұрын

Welcome!

@Chahlie Жыл бұрын

My hips are so tight that I can barely get my knee up. It's felt like a steel band around the pelvis for past 2 weeks, complete with spasms even when just lying down :( I've gone a few days without being dropped to the floor though, so that's something :) I was so worried it would never heal- I can't sit so I envisioned being in some kind of lying down wheelchair for the rest of my life. Healthcare of any kind is lacking here in Canada and I just need to get well enough to be able to fly somewhere that I can simply pay for help.

@daniellethomas4666 2 жыл бұрын

Can this cause glute imbalance in the side that is painful?

@peterobondo5800 6 ай бұрын

I have sciatica nerves and its hard to work it out

@wytx Жыл бұрын

I have no idea what to do. I'm in pain and there seems to be no answer.

@drcharliejohnson Жыл бұрын

Hey! Sorry to hear... what are you doing for relief? If you're serious about solving this and interested in working together- feel free to set up a time to chat. www.drcharliejohnsonpt.com/apply Hang in there!

@diegopadilla5042 5 ай бұрын

Hey is there any chance to get a consultation online with you ?

@drcharliejohnson 5 ай бұрын

Hey! First off, thanks for watching my content. Secondly, yes- I consult with folks worldwide 👍 The best first step if you’re interested in potentially working together would be to set up a time to chat and submit a case review. Just visit www.drcharliejohnsonpt.com/apply to get that process started. This case review gives me most/if not all of the details I need to confirm if/how I can help. I review all cases. If after reviewing your case I don’t feel confident I can help, then I’ll touch base with you personally and let you know. Sound good? Hang in there and I look forward to reviewing your case 👊🏼 Dr Charlie

@ellenhamilton2787 Жыл бұрын

What if they are both painful?

@shehrapeer8692 3 ай бұрын

Dr Charlie I had a bad backwards fall I injured myself badly, it's 9 months. I fractured both sides of my sacrum with the result I suffered sciatica which has subsided considerably but both sides my piriformis is injured. Have excruciating pain. Not mobile for long n hurts carrying normal weight.... Advice me how to assess my piriformis n recover completely Thanks

@drcharliejohnson 3 ай бұрын

Hey! Sorry to hear about what happened. No fun. Truthfully, so many variables involved in resolving this (not a quick fix). No pressure, but would you be interested in me reviewing your case to see if/how I may be able to help you? If so, just visit www.drcharliejohnsonpt.com/apply - select a time to chat, then following instructions to submit a formal "Case Review." If, after reviewing your case I don't feel confident I can help, then I'll just reach out and let you know. Okay?

@swissroll5133 2 ай бұрын

I really appreciate your videos, but if strengthening irritates my sciatic nerve and stretching also irritates it, I’m not sure where this leaves me.

@drcharliejohnson 2 ай бұрын

Hey! Thanks for checking out my content. No worries. Very common. Sooo many more options/angles to explore… and healing goes well beyond just exercises too. Don’t give up. I’d be happy to review your case to get some more details. I consult with folks worldwide and I bet we could come up with a plan that works. If you’re interested in me reviewing your case- just visit www.drcharliejohnsonpt.com/apply - select a time to chat then follow instructions to submit a formal case review. Hang in there!

@jerrycash5606 2 жыл бұрын

Pain outside knee, into ankle

@mohammednabeelhyf623 2 жыл бұрын

Dr I think i have short piriformis syndrome what should i do??

@jossfangirl Жыл бұрын

Nice. Input to obtain output. The answer belongs in gathering the data. And there is no one size fits all answer.

@drcharliejohnson Жыл бұрын

You got it! Thanks for watching!

@knottyzebra Жыл бұрын

Thank you for the video. But... are those stairs to nowhere?

@anpagk 2 жыл бұрын

Hi Dr. Charlie, I’ve watched a few of your videos in hopes of addressing what I believe is piriformis syndrome that has been going on for a few weeks now. I’d like to hear your thoughts on the problems I’m currently experiencing. I am 25 weeks pregnant and initially chalked it up to tailbone pain due to hormones but the problem seems to be getting worse. I was very active pre-pregnancy and continued to exercise up until I started feeling the pain. I tried stretching to no avail so I stopped after learning it might actually not be helping at all. I started doing the clamshell and bridge exercises after waking up and before bed and while they did provide relief for some time after, the pain level was pretty much consistent for most of the day and especially worse when I toss and turn during the night. The pain is most excruciating on my left buttock closest to my tailbone and only radiates as far where my glute and thigh meet, never down my leg. How long can one expect to have some “lasting” relief with the recommended exercises? I do plan on continuing the exercises long term for good measure but would like to know if I am on the right path as far as proper treatment of the issue.

@refatrabadi6656 2 жыл бұрын

Could be from a pelvis SI joint need to fix. And stiffness is an issue ..A stretch to your left Psoas hip flexors for balance may help. Look up these issues on KZfaq. Si joint and Psoas

@Tink00067 2 жыл бұрын

I have terrible arthritis in my knees, so it’s hard to do that test. So now what do I do?

@ernestonino1593 Жыл бұрын

Should've watched the whole video bruv

@nooa69 Жыл бұрын

What if both sides are the same?

@ONE-tp8pi 2 жыл бұрын

How to get rid of this?? How to get it back tight

@sayedasif3972 2 жыл бұрын

I have pain at back doctor said it is pyriformis syndrom.but the pain won't go .it's been 6 months.left side buttocks is where the pain is.

@drcharliejohnson 2 жыл бұрын

Hey! What have you tried so far?

@richminds311 2 жыл бұрын

Sir plzz help me ....I was doing deadlift on 11nov and while doing that I feel a acute pain in my back and doc said it's disc bulge so I started rest and doing exercise for that and it was going good I almost recovered but then I started doing Sorenson hold exercise and boat holds and doing 3 days of these exercises I felt A pain in my butts which radiates through back of thigh and it is 3 weeks ...what should I do

@solidfuel0 28 күн бұрын

Stop doing it

@oakinw8361 Жыл бұрын

What’s the difference between piriformis and socroliac joint pain? Or does one cause the other?

@clublulu399 Жыл бұрын

I’m no medical expert but I believe they play off one another. The main culprit is often a combination of weak muscles in the hip/glute area. By performing exercises like clamshells/bridges all muscles around the hip/glute area are strengthened and therefore those same exercises can be applied to those two problems.

@mjusino 7 ай бұрын

I'm so confused every one of your videos talk about comparing "good" vs "bad " side. I can't be the only one with bilateral pain, right?

@drcharliejohnson 7 ай бұрын

Bilateral pain is common- usually cause by a back/spine problem- NOT piriformis syndrome 👍

@hrithikdevgan6234 2 жыл бұрын

Hlo dr charlie i have buttock pain from almost 3 years i am unable to completely cure it i always do stretching plz tell me some solutions

@drcharliejohnson 2 жыл бұрын

Hey! Sorry to hear. What have you tried other than stretching?

@mohammednabeelhyf623 2 жыл бұрын

Dr I think i have short piriformis syndrome what should i do??

@bobbyspapercraft Жыл бұрын

Does burning up your sides come with sciatica?

@user-wv1sg4gz4h Жыл бұрын

I did learn that long vs short piriformis is a myth, but after that I'm left with no real help as to how to deal with the pain... other than doing nothing, which is not an option.

@drcharliejohnson 2 жыл бұрын

Thanks for watching! Want to pinpoint the source of your back, butt, hip, or leg/sciatica pain using simple self movement tests & a step-by-step approach without needing expensive images or a specialist? 🔥Grab my FREE “Better Than an MRI DIY Diagnostic Guide” here 👉 www.drcharliejohnsonpt.com/diyguide

@jasonscogin6791 Жыл бұрын

I WONDER HOW ELSE YOU COULD DO THAT TEST IF YOU HAVE HAD KNEE SURGERY AND MY RANGE OF MOTION IS NOT VERY GOOD??? DR. CHARLIE??😲🙏😃

@drcharliejohnson Жыл бұрын

Good question. And totally doable- but would have to do it slightly different. On belly probably best- difficult to explain via text… may have e to put this into a video….