Avoid activities that aggravate the hip:
If you are someone that slouches on the couch or sits on one foot, avoid these positions to see if the hip improves. This advice also includes activities that teeter such as; mowing grass, vacuuming, working at a low table, raking leaves, etc. Also, the side to side movement of cycling can really aggravate an imbalanced hip.
In the post that describes the pain pattern, Chandler was slumped in the corner of the couch. Here, he is with a leg folded under him. Could he BE any better at creating this problem?
For temporary relief:
An ice pack will offer relief and
help this to heal more quickly.
Feel for the space between your ribs and hip bones in the back. center the pack over the top of the hip bones. You can put it off-center a bit to the side with calf/groin/hip pain.
I like these 6×10 ice packs to focus the icing on the right area. A bigger pack feels good but spreads the blood over a larger area. Here is a post with guidelines on using an ice pack. They are available here on Amazon.
For Relief on the Go.
These topical patches offer a lot of relief for the stiff hip and should also relieve the calf and groin pain from the trigger point referral. Put them in the same spot as the ice pack. They’re available here on Amazon.
These activities balance and stabilize the hip:
Mobilize the hip by alternating gentle bridges and lunges. Do 5 sets of Lunges with bridges in between. You’ll find that the lunges get a lot more stable in the 4th and 5th sets. Do this daily, trying to extend the length of your lunges each day. It usually improves daily and becomes notably easier and more stable at about 18 days.
This yoga pose is great for returning curve to the low back while balancing tension on the hip flexors and flattening the abdomen.
To make it even better, use the method in Active Isolated Stretching. Do slow repetitions that you take to the point of light tension and hold for 1.5 seconds. Pull your belly button in as you lift your hips. Then, drop your hips back to the mat before you do it again. Do 10 reps.
If you don’t know AIS, here is a post with a brief set of guidelines.
- Step forward so that the front foot is in front of the knee and the back knee is behind your hips.
- Keep your shoulders back over your hips.
- Lower your torso until the front is level.
- Keep your knee behind your toes on the front leg.
- Widen your stance, turn your front toe in a tiny bit and focus on keeping your hips between your feet if you are unstable.
- Step forward while minimizing how much your head and front shin lean forward.
- Do 6-10 reps on each leg.
This often needs professional attention. See your bodyworker for lasting relief.
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.