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 is a big, thick ligament without a good blood supply. Ice compresses out the inflammatory agents and pulls in new blood.
Place an ice pack right on the side of your sacrum where that green asterisk is in the picture. Follow the guidelines in this post for icing.
The tennis ball treatment for glutes may be effective in releasing this trigger point. Focus on using the ball along the edge of the sacrum on the spot that creates this referral pattern. Follow that an ice pack on the sacrum. This can be a stubborn problem to resolve and can nag you for years.
Most people overwork this and need some ice afterward. It’s a good idea to ice this afterward even if you didn’t overwork this.
In most cases, you should really see a Neuromuscular therapist or some other bodyworker who specializes in pelvic balancing.
Lunges like this tend to rotate the ilium on the sacrum and loosen a jammed SI joint so that the ligament can relax. She does a particularly great job of keeping her shoulders back while dropping her pelvis below her front knee.
This site is undergoing changes. Starting in early 2020, we began changing the format of the posts to include more extensive self-care, illustrations, therapist notes, anatomy, and protocols. We’d love your feedback. We are adding posts and converting the old posts as quickly as time permits.
Tony Preston has a practice in Atlanta, Georgia where he sees clients. He has written and taught about anatomy, trigger points, and cranial therapies since the mid-90s.
*This site is undergoing major changes. We are reformatting and expanding the posts to make it easier to read, more accessible, and
to include more patterns with better self-care. In the meanwhile, there will be inconsistency in formatting, content, and readability until we get the old posts updated. Please excuse our mess.