Piriformis Stretch

There are a lot of resources and articles out there about proper running form.
Hill Running
This Way Up
Does Form Matter?
The Perfect Form
Improve Your Form
Tips for Proper Running Form
Good Form Running
Running Form for Distance Runners

Exercise of the Week: Piriformis Stretch
Runners, bicyclists and other athletes engaging in forward-moving activities are especially susceptible to developing piriformis syndrome if they don’t make sure they stretch and strengthen their muscles properly. I didn't start to have soreness in my piriformis muscle (or even know that it was there) until I started running longer distances.




The piriformis muscle is a muscle along the back of your butt responsible for lateral rotation of the hip. There are several ways to stretch this muscle. If you are able to lie down on the floor, lie with your knees bent. Cross one leg over your other with your ankle resting on your opposite knee. Reach around the leg that is planted on the ground and clasp your hands. Pull your leg toward you. You should feel the stretch in the side of your butt going to your hip.



You can also do this stretch standing up. Grasp a stationary object (such as a pole). Place your ankle right above your opposite knee. Lean backwards into a single-leg squat so that your leg is bent at a 90 degree angle, knee directly above your ankle. The leg that is off the ground should be parallel to the ground.