Foam Rolling for the Piriformis

After I finished presenting Exercise rehabilitation of the Hip at Douglas College, where I go through Piriformis Syndrome. A great question came up about foam rolling for the piriformis, so I wanted to share a quick tip on it with you.  

The foam roller is excellent for foam rolling the piriformis. It is one of the things that I recommend for someone that has piriformis syndrome. So many muscles in our lower body need to be kept loose and pliable daily – the piriformis being one of them.

What is Piriformis Syndrome

Piriformis Syndrome happens when a muscle in your butt, called the piriformis, presses on your sciatic nerve. This can cause pain, tingling, or numbness in your hips, lower back, or down your leg.

If you sit for long hours or overwork your hips, you’re more likely to experience this. Stretching, strengthening, and foam rolling are some of the best ways to ease the pressure and relieve the pain.

How Does Foam Rolling Work?

Foam rolling works like giving your muscles a gentle massage using a roller instead of your hands. When you use the roller, it helps relax tight muscles and reduce soreness, without putting strain on your hands or fingers. This is especially helpful because it avoids extra pressure on your joints and the sensitive areas around your muscles.

For Example: Imagine your piriformis muscle (a small muscle in your buttocks) feels tight after sitting for too long or after a workout. Instead of using your hands to massage it, you can sit on a foam roller and position it under your buttocks.

By slowly rolling over the area where the piriformis is located, you apply gentle pressure that helps release tightness, improve blood flow, and reduce soreness. This way, you target the muscle effectively without straining your hands or causing extra pressure on nearby joints.

General Benefits:

• Releases muscle tension without using your hands.
• Helps get more blood to your muscles.
• Gives your muscles a deep, relaxing massage.
• A low-cost way to take care of your muscles. 

Fitness and Recovery Benefits: ^[1]

• Helps your body move better.
• Eases muscle pain after workouts or injuries.
• Helps you recover faster from injuries like ankle sprains or shin splints.
• Can help with issues like lower back pain or sciatica.
• Helps reduce pain ^[2] caused by bad posture. 

Ways to Do It:

• You can choose how much pressure to use, even on sensitive spots like the piriformis.
• Breaks up tight areas in piriformis muscles to relieve ongoing pain. 

Everyday Benefits:

• Loosens tight muscles so you can move freely.
• You can control how light or strong the massage feels. 

Foam rolling is a safer and more effective way to address tight muscles like the piriformis. It offers better, faster, and longer-lasting results. Foam rolling also involves active piriformis stretch, elongation, breathing, shearing, and rotations—you can truly optimize your body’s recovery.”
– Dr. Justin Lin, a physical therapist and Certified Strength and Conditioning Specialist (CSCS) from Rehab Revive Physical Therapy

How to Foam Roll Piriformis Muscle

1. Foam Rolling for the Piriformis

• For this piriformis foam roller exercises, begin in an upright sitting position on a foam roller, placing it under your glutes.
• Cross the leg of the side you want to target over your opposite knee to expose the piriformis muscle.
• Shift your weight slightly onto the side you want to work on.
• Using your hands and the supporting leg for balance, slowly roll back and forth from the top of the glute to the midpoint between your hip and sacrum.
• Pause and hold gentle pressure on tight spots for 20–30 seconds.
• Repeat the rolling motion for 1–2 minutes on each side.

For a deeper release, you can also roll side-to-side over the tight areas. Continue for about 1-2 minutes or until you feel the muscle relax.  

Here are additional positional cues and setup explanations to help you perform the piriformis foam roller exercises correctly — detailed instructions for optimizing the movement.

1. Perpendicular

The second photo demonstrates the setup for using the foam roller. I’m not actively foam rolling in this image; instead, I’m illustrating the correct body position and how to align the foam roller. Notice how the foam roller is positioned perpendicular to the right leg, which is the side being worked on.

• To prepare for this stretch, cross your left leg over the opposite knee, setting up a position that allows you to target the piriformis muscle effectively.
• By slightly shifting your body weight onto the roller, you can focus on releasing the entire muscle.
• Ensure the bent leg maintains stability, as it helps control the intensity of the movement.

2. Foam Rolling for the Piriformis – 45 Degree Angle

In the third photo, I show you the angle that hits the piriformis right on. If you look, the foam roller is at a 45-degree angle to the right leg. 

For an added challenge for this piriformis foam roller exercises, you can incorporate a tennis ball or lacrosse ball under the muscle for pinpointed pressure. After this setup, move into static stretching ^[3] to further release tension and complete the routine. 

I recommend trying it with your client but remember. You need to be selective. Some clients may be too sensitive for them to foam roll the piriformis. Some will have difficulties getting in and out of the position.

William Richards, founder of Fitness 4 Back Pain, is a fitness coach. He advocates foam rolling and trigger point therapy for piriformis pain, emphasizing their ability to warm muscles, increase oxygenated blood flow, and promote healing.  

Why Foam Rolling Your Piriformis is Great for Injury Recovery

If you’re dealing with an injury and trying to get back on your feet, foam rolling can do wonders—especially for your piriformis. Let’s break it down.

• Sitting too much, running, or injuries can make your piriformis muscle tight. Foam rolling helps loosen it up.
• If your piriformis is pressing on your sciatic nerve, rolling can relieve the pain and make a big difference.
• Rolling improves circulation, which helps your body heal faster and reduces swelling.
• A relaxed piriformis makes it easier to move your hips and legs without pain.
• Placing the foam roller straight across your leg works the entire piriformis evenly.
• This position also keeps your back steady, so you don’t accidentally hurt yourself while rolling.
• You can control how much pressure you use, which is great if you’re new to rolling or healing from an injury.
• Angling the foam roller lines it up with the piriformis and targets those deeper knots.
• Rolling at an angle is especially helpful if the muscle is pressing on your sciatic nerve and causing pain down your leg.
• Foam rolling breaks up muscle knots, boosts circulation, and helps you recover faster after workouts or injuries. 

If you are looking for more foam rolling tips, I would recommend that you check out when the next time I am teaching Foam Roller Essentials – Stretching, Active Release, and Balance course. It is a fun class, and I go through all the piriformis foam roller exercises.

Quick Tip: If rolling feels too intense, start with lighter pressure or use a softer foam roller.

Surrey Physio, a UK-based physiotherapy clinic, discusses using a foam roller to alleviate piriformis muscle tightness. By positioning the roller under the buttocks and moving it back and forth, this technique massages and stretches the muscle, potentially reducing discomfort and enhancing mobility. 

Tips for Foam Rolling and Staying Injury Free

Foam rolling is a great way to keep your muscles healthy and avoid injuries. Here’s how to do it right:

Foam Rolling Tips

• Warm Up First – Do some light movement, like walking or stretching, before foam rolling.
• Build Strength – Work on strengthening your hips, glutes, and core to support your body.
• Stretch After – Stretch gently after foam rolling to stay flexible.
• Be Consistent – Foam roll regularly to keep your muscles loose and prevent tightness. 

Stay Safe While Foam Rolling

• Go Slow – Roll slowly over tight spots. Rushing can make it hurt more.
• Avoid Bones and Joints – Only roll on your muscles, not on bones or joints.
• Pay Attention to Pain – It should feel like a “good pain,” but stop if it hurts too much.
• Don’t Overdo It – Roll each muscle group for just 1–2 minutes.
• Ask for Help – If you’re not sure how to foam roll, ask a trainer or physical therapist to show you. 

Final Thoughts

Recovering from pain takes time, but you don’t have to do it alone. Piriformis foam roller exercises is a great step toward feeling better and getting your life back. Be patient with yourself, and remember, every small effort adds up.

If you want more help, check out my Foam Roller Essentials course. It’s packed with tips and exercises to get you moving again.

You can also explore The Piriformis Syndrome Solution for more recovery strategies. 

The Piriformis Syndrome Solution is filled with the expert tips and exercises that will allow you to eliminate discomfort and pain as fast as possible. So check out now!

Frequently Asked Questions

Is foam rolling good for piriformis?

Yes, foam rolling is great for releasing tightness in the piriformis. It can help ease pain, improve blood flow, and relieve pressure on the sciatic nerve caused by piriformis syndrome.

How do I get my piriformis muscle to release?

You can release your piriformis by foam rolling and stretching:

Foam Rolling: Sit on a foam roller, cross one leg over the opposite knee, and roll gently over the piriformis. Pause on tight spots for 20–30 seconds.
Stretching: Try the Figure-4 stretch or pigeon pose to lengthen the muscle.

What muscles should you not foam roll?

Avoid foam rolling these areas:

Joints or Bones: Rolling here can cause pain or injury.
Lower Back: Without proper support, this can strain your spine.
Front of the Neck: Sensitive area with important structures.

Stick to muscles like glutes, quads, hamstrings, and calves.

What not to do with piriformis syndrome?

When dealing with piriformis syndrome, avoid:

Sitting for long periods without breaks.
Overstretching aggressively, as it can irritate the muscle.
Using too much pressure while foam rolling. Start gently and increase intensity gradually.
Skipping strengthening exercises, as weak glutes and hips can worsen the condition.