– 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.
These self-care activities, like over-the-counter drugs, are not intended to replace appropriate medical attention. If you have concerns about these self-care activities, get help from a professional. Use these suggestions and strategies with discretion and at your own risk. See your doctor when your pain is severe, persistent, or doesn’t respond to these simple suggestions.
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.
I’d love your feedback
on how this works for you
and any suggestions you might have.
Email me at email@example.com.
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 improving the format. We are also adding more extensive self-care, illustrations, therapist notes, anatomy, and protocols. We appreciate your input and feedback. You will see us adding posts and updating older posts as time permits.
Weekly Featured Post
This post shows you how to press out the trigger points and stretch the infraspinatus muscle. It’s a small muscle on the back of the shoulder but creates a number of problems, including:
- shoulder pain when sleeping
- loss of grip strength
- upper neck pain
- pain along the inside edge of the shoulder blade
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. The result will also be more accessible and
will include more patterns with better self-care. In the meanwhile, there may be inconsistency in formatting, content presentation, and readability. Until we get older posts updated, please excuse our mess.