Anatomy:

The piriformis muscle is a deep external rotator of the hip joint. It is considered a deep external rotator because it lies deep beneath the gluteus maximus and below the gluteus medius and minimus. The sciatic nerve runs directly beneath the piriformis muscle.

The cause of piriformis pain mostly comes from overuse. When this overuse occurs over long periods of time, the muscle actually becomes larger or inflamed, which causes a decrease in the space surrounding the sciatic nerve.

This results in a spasm of the piriformis muscle or sciatic pain from the compression. If the sciatic nerve is not compromised, pain will mainly be present in the glutes. If the nerve is compressed, you will feel pain along your thigh and potentially down to your foot.

Stretches to Alleviate Pain:

• Pigeon pose 
• Supine (laying on your back) Figure Four Stretch
• Standing Figure Four Stretch
• Standing IT Band Stretch
• Side-lying crossover Stretch
• Standing or sitting Butterfly Stretch
• Alternating Adductor Stretch (like a side lunge)

Exercises to strengthen these areas and prevent pain/or to rehab post injury:

• Side Diamonds
• Lateral Side Squats
• Heel Presses in All-Fours Glute work
• Fire Hydrants (any Hip Abductor work)
• Glute Dives
• Glute Bridges with ball Squeezes, (Hip Adductor exercises)