Piriformis Pain from an Under-Performing Glute?

If you’re a runner in Newcastle struggling with hip or buttock pain, chances are your piriformis muscle is doing too much work. This small hip rotator often becomes overactive when the bigger glute muscles aren’t pulling their weight. The result? Tightness, pain, and sometimes even irritation of the sciatic nerve.

The good news? Fixing piriformis over-utilisation is less about stretching, and more about waking up the glutes and strengthening the posterior chain.

Book your Piriformis Pain Physio Appointment today and start your recovery

Why the Piriformis Takes Over

Your glutes (glute max, medius, minimus) are designed to generate power and stabilise your pelvis while running. But when they’re weak or not firing properly, the piriformis and other small hip rotators try to compensate.

This leads to:

• Local tightness and soreness in the buttock.

• Hip or low back discomfort when running.

• Sciatic-type pain if the nerve is irritated.

Why Stretching Alone Doesn’t Work

Stretching the piriformis may feel good short-term, but it doesn’t fix the underlying issue: under-performing glutes. Without restoring glute activation and posterior chain strength, the piriformis just keeps overworking.

How We Fix Piriformis Over-Utilisation at Up N Adam

At Up N Adam Performance Training & Physiotherapy, we take a strength-first approach:

Step 1: Assessment

• VALD hip abduction/adduction testing for glute capacity.

• Movement analysis in single-leg stance.

• Review of running load and training history.

Step 2: Relieve Tightness

• Soft tissue release of piriformis.

• Dry needling (if appropriate).

• Mobility drills for hips and lumbar spine.

Step 3: Activate & Strengthen Glutes

• Glute bridges, hip thrusts, side stars (activation).

• Split squats, step-ups, single-leg deadlifts (strength).

• Integration into running-specific drills.

Step 4: Posterior Chain Progression

• Hamstring + glute loading (Nordics, RDLs, hip thrusts).

• Plyometric drills for run efficiency.

• Re-testing to confirm glutes are pulling their weight.

FAQs – Piriformis Pain

Why does my piriformis feel painful after running?

Because it’s compensating for weak or underactive glutes.

Do I just need to stretch it?

No — you need to restore glute activation and posterior chain strength.

Can piriformis issues cause sciatica?

Yes — if the tight muscle irritates the sciatic nerve.

Final Word

Piriformis pain isn’t just about a “tight muscle.” It’s about weak glutes and a fatigued posterior chain. Fix those, and your piriformis will finally get a break.

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com .

Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au

• VO2 Max testing with Lucas McBeath - to discover more effective ways to train efficiently www.flowitri.com.au

• Strength & Conditioning Programs with Adam Clarke - contact us or book via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage with Katheryn Rodgers - to relieve accumulative muscle tension & keep you training well.

• CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com