Hip Tightness or Hip Pain? Try a Foam Roller

Do you have tight hips, buttocks, or hip flexors? Hip Pain? Try using a foam roller to help alleviate tightness and resolve pain. If this helps only temporarily, please call in to set up an appointment to see what else you need to do to help your hips become more balanced and less tight.

Hi this is Dana Ranahan from Body Works Sports Physiotherapy in North Vancouver and today I’ve got my foam roller here and we’re going to do a little bit of foam roller work to help you release tightness around the hips.

People end up having tightness in the hips and sometimes pain in the hips from a lot of activities, it’s an area we tend to grip posturally sometimes at work or especially with runners, they get a lot of tightness in the lateral hips. So often we get tightness in through the buttock area, sometimes through the lateral hip and into the front in our hip flexors.

Many of you will have tightness in the hip flexor and the quad muscle. So take your foam roller and first off, I get you to sit on the roller, so want to square yourself in the beginning to get a sense of it and if I’m going to work on my right side, I’m then going to turn to the right and put my buttocks sort of on the side of the roller and this leg is going to help me control my movement.

So in this case, I’m going to roll the roller back and forth along the glute, the gluteus muscle and the piriformis muscle, in this case and it will help to release tightness.

Now if you find an area that is specifically tight, I suggest to my clients that they sit on that spot to do a pressure point. So sometimes you’ll find areas that are really sensitive and rolling over them will not help it to go.

So in those cases, it’s best to sit on it, let it relax for a minute and sometimes you can visualize melting or releasing in that area and then get back to rolling.

So we start with rolling through the hip at the back side and you can do it for 15, 20, 30 seconds, depending on how you feel, until you feel like it’s moving a little bit better and then maybe you change your angle a little bit to get different parts of the buttock and then now we’re going to work on the side of the hip to get your tensor fasciae latae. In this position, I cross over to help me get on the side of my hip and I can get into the side muscle of the hip to help release it. This is a really nice one.

And last but not least, we come onto the front and we can work into the front of the hip rolling back and forth, face down and using this leg to stabilize rolling back and forth.

So those are some simple techniques that you can try with the foam roller to help release tightness. If you’re going to do it, I suggest you do both sides, it’ll only take you a few minutes, so give it a try. If you have any other questions, check out our website at www.body-works.ca