Realistic Recovery Window
Most runners recover from piriformis in 8-12 weeks if the early stages are respected. Pushing through doubles the timeline.
Days 1-7: Reduce nerve irritation
- Cut mileage by 30-50%
- Stop sitting on wallet/phone
- Begin glute activation work
Weeks 1-3: Build glute capacity
- Bridges, clamshells, banded walks daily
- Easy running on flat terrain
- Soft tissue work to deep glute
Weeks 3-6: Rebuild volume
- 10%/week progression
- Add hills cautiously
- Continue glute strength
Week 6+: Full training
- Reintroduce speed work
- Maintain glute strength year-round
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