In today’s video, I wanted to go through the top 3 hip pain massage exercises.
Top 3 Hip Pain Massage Exercises
CLICK HERE to watch the YouTube video.
I’ll get Andrea to demonstrate.
#1 – Foam Rolling Out the Gluteus Medius
The gluteus medius is a muscle in the hip area that often builds tension and tightness, especially if you have hip pain or poor stability in the hip. Frequently, it is ignored and not addressed when it comes to stretching and massaging things out. The foam roller is an excellent tool that you can use in order to self-massage that area.
Foam Rolling Out the Gluteus Medius
Sit on a foam roller at a 45 degree angle on your right side. Roll the foam roller from just above the sit bones, down to above the pelvis area and then return. Roll up through the muscle to the top of the pelvis that targets the gluteus medius. Do 5 repetitions each way, so a total of 10 smooth controlled movement. You should feel sensitivity as you are massaging through that tight muscle.
#2 – Foam Rolling Out the Piriformis
Bring your right leg across, opening up your pelvis area, and then move around the sit bone in order to target piriformis. Piriformis is a deep muscle in the hip that often gets tight leading to hip pain.
Foam Rolling Out the Piriformis
Start off with less than 10 repetitions. For instance, do 3 repetitions each way especially if it is really sensitive (because we need to have a balance). If you overdo it or over self-massage, you can irritate the muscle. Progress up to 5 repetitions each way, for a total of 10 repetitions.
#3 – Foam Rolling Out the Adductor
Foam Rolling Out the Adductor
Ensure that your lower leg is in line with the foam roller. Roll the foam roller towards your body, stop, and then roll back out. The key is to maintain a smooth controlled movement with light sensitivity feeling rather than screaming pain.
If you don’t have a foam roller, you can utilize a ball like a medicine ball, soccer ball or basketball to go through the movements. Work through all those three sides and do those three exercises in order to overcome your hip pain. These are simple massage exercises that you can do at home.
Rick Kaselj, MS
If you want to overcome or prevent back and lower body injuries, then click here to check out the Best Gluteus Medius Exercises program.