Any tips for getting back into running after having piriformis syndrome?

[Eminybob]

I did C25K at the beginning of the year and all went well. I then just ran 5k 3 times a week and slowly started to get pain which Dr Google leads me to be pretty sure is piriformis syndrome.

I have reduced running to once a week but last time struggled to get to the full 5K. I have also been having deep massage which seems to help at the time but as soon as I run or even walk for a bit comes back in my left bum cheek/leg.

I also worry I’m losing fitness by running less frequently which I think is another reason I struggled on my last run.

Any tips to build myself back up again and reduce the pain?

Piriformis syndrome is rare - have you had it confirmed by a medical professional? Assuming not (ignore if you have) I'd work on the assumption that common things are common - and as such this is more likely to be a strength issue. I'd try adding in some single leg strength exercises such as single leg bulgarian split squats, single leg Romanian deadlifts, heel raises (bent and straight knee) as a starting point and then gradually build up your milage again.

Thanks. No I haven’t been diagnosed, I just googled my symptoms and they were identical and the potential causes matched my scenario. I didn’t realise it was rare, maybe I should rethink and get a doctors opinion!

I have been stretching, I will look up the ones you have mentioned and give them a go.

You REALLY need to see a physiotherapist who specialises in sports injuries.

And as a PP has said: strengthen glutes. It's not aesthetic: my physio says that most people don't have strong enough glutes for what they ask their bodies to do.

But see a physio - you can't possibly self-diagnose via google!

its more likely hamstring tendinopathy. I’d get yourself down to a physio. But the answer is almost always strengthening. But you do need to know what it is to be doing the right thing