Stop the Cycle
Piriformis is rarely a one-time event — it returns when the underlying causes aren't addressed. Build these into your weekly routine.
- Glute strength 2-3x/week
- Hip mobility daily
- Stand and move every 30 minutes if you sit for work
- Vary running surfaces and direction
Strength Work That Actually Helps
Most prevention failures come from skipping consistent strength. The exercises below are the ones with the best evidence for piriformis.
- Clamshells (Banded) — 3 sets of 15 per side, daily
- Glute Bridges — 3 sets of 12, daily
- Single-Leg Glute Bridge — 3 sets of 10 per side, 3x/week
- Piriformis Stretch — 60s per side, 2x/day
Training Rules to Follow
- Cap weekly mileage jumps at 10%
- Run easy on easy days — most runners run their easy too fast
- Replace shoes between 350-500 miles depending on body weight and surface
- Build one strength session into every training week, year-round
- Sleep at least 8 hours during heavy training blocks
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