Activities to avoid and change,
Strategies for quick relief,
Stretching for longer-lasting relief,
Corrective Exercises, Yoga, and more…
Activities To Avoid or Change:
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. Cycling and stair climber machines are particularly aggravating.
Avoid sleeping on your side. This presses into the trigger point with moderate pressure which activates the pattern so that its referral pattern is difficult to release without getting up and moving around for a while.
If you cannot sleep on your back, this three-quarter face down position works when the front corner of the hip is on the mattress.
For temporary relief:
Mid-sized IcyHot patches work well in the short term. Put one of these IcyHot patches on the green asterisk. Place the patch so that it lays under the crest of your hip with the top, front corner of the patch just near the front corner of your hip.
This will offer relief if you have pain walking or sleeping on the other side but it is not as reliable for relief when you are sleeping on the trigger point. It does, however, work sometimes, even when you sleep on the trigger point.
Stretches and exercises for longer-lasting relief:
The tennis ball treatment for glutes may be effective in releasing this trigger point. Focus on using the ball near the front corner of the crest of your hip where it creates this referral pattern. If you aggravate it, stretch it under a hot shower. plant your foot and push your hip toward the aggravated side to stretch it.
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.
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Poses like cobra and Upward Dog are gentle openers of the hip flexors and anterolateral gluteal muscles. This is an easy start. Focus on extending the hip more than arching the low back.
For more active release;
Yoga lunges really open the anterolateral glutes and shift the sacroiliac joint as the pelvis opens. They also help to balance the adductors that are antagonists of the lateral gluteal muscles.
Pigeon does a more intense job of opening those anterolateral gluteal muscles. It stabilizes the hip of the forward leg so that the hip flexors of the posterior leg have a more focused stretch. This yoga practitioner gets the hip of her back leg close to the mat while keeping the low back from arching. It’s a very effective execution of this pose.
This opens up the TFL and anterior bellies of gluteus minimus and gluteus medius.
For vigorous strengthening and balance:
Lateral gluteal muscles often suffer from a strong imbalance with the adductors on the same leg. Walking lunges are a great exercise for opening and strengthening the entire pelvis. They also strengthen and balance the thigh muscles and erectors of the spine.
3 or more days a week, do 5 sets of 12 with about a minute in between. If you do them daily fo the first 2 weeks, you’ll have less soreness.
In most cases, you should really see a Neuromuscular therapist or some other bodyworker who specializes in pelvic balancing.
This trigger point also produces pain along the crest of the hip. It also disturbs sleep and makes it painful to get up but needs different self-care. Take a look at this post.
Does another Self-Care post
better match your pain?
Here is the post about the trigger point pattern associated with these Self-Care activities.
Check these posts on hip pain to see if there is one that better fits you.
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.
Weekly Featured Post
This post covers the basics of Ice-and-Stretch, a toll that is used extensively in these posts combined with Active Isolated Stretching and Yoga poses.
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