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 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 relief from sleeping with a pillow between the leg.
Long walks on the beach, in the dunes or hiking on uneven terrain also tend to aggravate this.
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.
For Temporary Relief:
Mid-sized IcyHot patches work well in the short term. Put one of these IcyHot patches on the green asterisk. To find the spot, lay your hand flatly on the back of your hip and rub it in a circle until you feel a walnut-sized bump. That’s the PSIS, which is the yellow circle in the illustration. You can put the upper corner of the patch on that spot so that patch covers the green asterisk.
The patch will offer relief if you have pain walking or sleeping, or need relief after sports.
You can target the trigger point with this stretch by moving the foot on the table toward your hip, as indicated in the picture. Play with the position of the foot to find the best stretch. This works even better with ice-and-stretch or a little bit of IcyHot on the trigger point.
This exercise may produce movements in the joints of the low back and sacroiliac joint that click and offer immediate relief.
These self-care activities, like over-the-counter drugs, are not intended to replace appropriate medical attention. Some pain needs to be addressed by a professional. Some pain is not myofascial. You may employ these strategies improperly. 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 spot in the illustration above. Don’t press directly into the spot at first. Do the spokes in this post, starting at the front corner of the hip. You will soften and release most of the muscle before reaching this spot. You probably won’t get this to release completely but if you do this well daily, you can see a big difference over a period of days.
If you aggravate it, stretch it under a hot shower. Plant your foot and push your aggravated hip into the hot water 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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This sitting piriformis stretch opens the posterior section of the gluteus medius, which lays near the upper border of the piriformis. Other piriformis stretches, like the front leg of pigeon open this section of the gluteal muscles as well.
In you don’t get relief from these self-care activities, you should really see a bodyworker who specializes in pelvic balancing.
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.
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.