Hip

Self Care – Pain through the SI Joint when standing on one foot

If possible, discontinue the rough or jerky sports movements like jumping, and quick changes in direction. Also avoid strong side-to-side movements like cycling, skiing, and stair climber machines. It is usually aggravated by sleeping on one side with the painful leg draped forward at a sharp angle. People who sleep on their side consistently get …

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Therapist Notes – Pain Along One Side of the Sacrum

Release of the lumbosacral joint relieves this trigger point. Specifically, the sacrum is posterior on the side of pain. Gentle sustained anterior pressure with slight inferior traction will cause the sacrum to shift and the swelling and tenderness to release immediately. I’ve demonstrated this many times in classes to the surprise of students who struggle …

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Self Care – Pain Along One Side of the Sacrum

Avoid the teetering exercises listed in the post on this trigger point. This includes things like vacuuming, sweeping, raking, working on a low counter, or doing dishes. Also, avoid exercises where you bend forward like moving boxes or picking up grandkids. By the way, even if you don’t bend way over like this guy, the …

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Pain in the Sacrum or Crest of the Hip When Sleeping on Side

These people reach back and put their hands on the center of their hips, just below the belt line and say. “It hurts right here.” They go through explanations of wanting to sleep on that side but wake with aching pain in the middle of their hips. They often explain that they have tried sleeping …

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Self Care – Pain in the Sacrum or Crest of the Hip While Sleeping

If possible, discontinue running and walks on uneven ground for a short while until the muscle has been relieved and the hip is stabilized. Obese clients benefit from weight loss and light exercise. Some clients have taken on exercise that is too intense or shifts from one leg to the other, which aggravates the condition. …

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Therapy Notes – Gluteus Minimus

The gluteus minimus is a fan-shaped muscle deep in the lateral hip. The trigger points in this muscle are often perpetuated by sacroiliac joint dysfunction. Anatomy Review? A displaced sacroiliac often perpetuates the gluteus minimus trigger points. Pelvic balance can be key to lasting results. Each therapist has their own method of pelvic balancing. I …

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Self Care – Pain Down the IT Band, Extending Behind the Ankle

Avoid these perpetuating activities: If possible, discontinue running and walks on uneven ground for a short while until the muscle has been relieved and the hip is stabilized. Work to change positions regularly during prolonged immobility such as long drives. Clients that cannot avoid pain during the long drives will keep a tennis ball in …

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Self Care – Pain in the mid-calf and heel

The sacrotuberous ligament a thick band of connective tissue that ties the low back, sacrum, ilium, ischium and becomes the hamstring tendon. It usually requires some persistence to resolve. Don’t use heat here. It feels good but inflammation sets in a few hours later. making this worse. The first line of defense is ice. This …

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