3 Exercises To FIX Hip Pain Forever
If you get hip pain at the side, or pain on the side of your pelvis, here’s how to get quick relief and then stop it coming back for good.
0:00 Intro
0:10 What Causes Side Hip Pain?
0:43 Glute Med & Min Release
1:38 TFL Release
2:22 Activate & Strengthen The Pelvic Stabilisers
3:44 Strengthening Alternatives
4:11 Positions/Activities That Cause Side Hip Pain
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Outer hip pain usually comes from the muscles at the side of the pelvis—the gluteus medius, gluteus minimus and the TFL (Tensor Fasciae Latae). These 3 muscles often become weak, resulting in gluteal trigger points and sometimes even gluteal tendonitis. The muscle tension can even irritate the bursa over the side of the hip resulting in “trochanteric bursitis”. (Which causes hip pain while lying on your side)
The way to get rid of side hip pain quickly is to release the gluteal muscles (release trigger points in these muscles) … but if you want the pain over your hip to stay away you need to strengthen those muscles.
So, in this video I show you how to release gluteus medius and minimus trigger points, how to release trigger points in the TFL, and then how to strengthen those 3 muscles so it doesn’t come back.
I had gluteal tightness after running, tennis and sports for years and tried a huge array of gluteus medius strengthening exercises but nothing helped until I began this way of strengthening the muscle at the side of the pelvis. Sometimes these 3 muscles can become dormant (“dead butt”, “sleeping glutes”, or glutes that are “turned off”) but the gluteal exercise in this video both re-activates and strengthens the glutes. They even help with hip bursitis.
Just make sure you do the gluteal trigger point release before the strengthening exercise. And watch the tips on what causes pain at the side of the hip so you can avoid the causes!
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