Self Care – Releasing hip trigger points with a tennis ball

This is a VERY useful home care activity for clients with chronic trigger points in the hips. This not only includes clients with hip pain but the pain that extends down the side of the leg, down the back of the leg and seizing hamstrings. Your neuromuscular therapist can use assessment to pinpoint the spot where you need to focus your work.

I have included a short video below to help you. Here are the basics:

Lay on a tennis ball so that it presses into your hip. Gently work the tennis ball around in a spoke-like pattern, focusing on the tender spots and the areas recommended by your therapist. Here is an illustration showing the pattern in red lines.


 

Okay, that sounds easy, but lots of clients have trouble with this.
Here are a few tips:

Find a ball and a surface that is right for you. Some clients want more pressure, so they use a tennis ball on a bed or even a racket ball. Other clients want deeper pressure so they use a baseball on a hardwood floor. It is hard to relax into the ball when it is too painful and aggressive on your hip.

Don’t work this too long. You can end up quite sore if you’re too aggressive, especially in the beginning.  Focus on softening the trigger points, it is unlikely to that you will release them completely. If you make yourself sore, use a hot shower and massage or ice and stretch for relief.

You probably won’t find the right spot as easily as I do in this video. I know my anatomy and trigger points well. The most common problem is that the client has not rolled onto their side to catch the critical trigger points near the front corner of the hip. Get your neuromuscular therapist to help you find the right spots, if you need help.

This is a solid home care routine and is used extensively by seasoned therapists. It will give you relief in between sessions. Your neuromuscular therapist will have more time during your session to deal with the underlying problems and balance the pelvis for longer lasting results.


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

Optimizing Tension for
the Best Day Ever

This post explores this idea and optimizing tension for our best performance.

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.

Question? Comment? Typo?
IntegrativeWorks.com
(404) 226-1363
integrativeworks@gmail.com

Please note that some of the product links in the posts are affiliate links. At no additional cost to you, I may earn a commission when you purchase through that link. I’ve personally used most of these products and believe are genuinely helpful. Some products aren’t appropriate for me so I recommend it based on my experience with clients or the reviews online. The commissions I make are small and not worth promoting lesser products that would not produce suitable value. And please note, I do not advocate buying something that you can’t afford or that you’re not yet ready to implement.

Comments are closed.