The tennis ball/lacrosse ball is effective.
However, I had better results with a high density foam roller because it hit the piriformis in it's entirety better.
It has to be the hard (dense) smooth foam roller.
Sit on it, place your feet firmly on the floor, take the ankle of affected side and place it on the thigh of your opposite leg. Balance yourself while leaning slightly into the tender piriformis as you subtly rock back and forth. Very small movements. Just enough to grind that bitch as tears fill your eyes.
After, do ice for 10 minutes. Heat 10 minutes. Repeat 2-3 times.
However, I had better results with a high density foam roller because it hit the piriformis in it's entirety better.
It has to be the hard (dense) smooth foam roller.
Sit on it, place your feet firmly on the floor, take the ankle of affected side and place it on the thigh of your opposite leg. Balance yourself while leaning slightly into the tender piriformis as you subtly rock back and forth. Very small movements. Just enough to grind that bitch as tears fill your eyes.
After, do ice for 10 minutes. Heat 10 minutes. Repeat 2-3 times.
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