Natural Treatment for Hip Pain

Written by Dr. Steve Chaney on . Posted in Hip Pain Treatment

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

natural treatment for hip painDo You Love Sports?

Do You Exercise Frequently?

Do You Have Aches & Pains?

Wish there was a natural treatment for hip pain?  Exercising and playing sports is a “pluses and minuses” situation because it’s great to build muscle and burn fat, but it can also cause joint pain.

And athletes are especially vulnerable for hip pain.

Today I taught a serious triathlete an at-home hip pain treatment.  Up until now he has been side-lined because of chronic hip pain.  He’s an excellent runner and a top cyclist, but both of these sports have caused hip pain so extreme that he had to seek treatment.

The Cause of Hip Pain

The hip has powerful muscles attached to it so you can stand, sit, bend, maintain balance and move your body in an infinite number of ways.  Each muscle needs to work perfectly with the other supporting muscles.  As one contracts the opposing muscle needs to lengthen.

For example, sitting for extended periods of time is a key cause of pain all the way from your low back to your knees!  In order for you to be able to sit various muscles contract including your psoas and iliacus muscles (front of pelvis), meanwhile your quadratus lumborum (low back) and rectus femoris (front of thigh) must lengthen.

As you stand those muscles switch roles – unless one or more of them have shortened because of a phenomenon called “muscle memory”.  When this happens the tight muscle pulls on the bone causing tightness in the pelvis which leads low back pain, groin pain, sciatica or pain in the front of your hip.

Pain on the outside of your hip happens because these muscles are rotating your pelvis forward and down, and this rotation causes the muscles on the outside of your hip to torque.  This torquing causes spasms (muscles knots or trigger points) to form in your hip muscles and the pull refers pain to your entire hip area.

If you play a sport that involves kicking your leg out to the side, such as soccer or ice skating, you are repetitively straining your hip muscles, specifically your tensor fascia lata, gluteus minimus and gluteus medius.  These muscles apply tension on the outside of the pelvis and on the top of the thigh bone making your entire hip hurt!

A Natural Treatment for Hip Pain

 

hip pain treatmentTo release the muscles on the outside of your hip, take the Trigger Point Therapy Ball and place it directly on the side-seam of your pants, between your hip bone and your thigh bone.  This is the location of your tensor fascia lata muscle, which is a key muscle when treating for hip pain.

Lie down on the ball (as pictured).  You may need to ease into it if your muscle is very tight.  The goal is to be able to lie on the ball without feeling pain.

This could take a few minutes if your muscle is in spasm.

Once you are able to lie on the ball without pain, begin to move your body so the ball moves down to the insertion point (top of your thigh bone).

Then move so the ball rolls along your entire pelvis and sacrum.

As you move along feel for any tender spots.  Each tender spot is a trigger point (muscle knot or spasm) that is causing your hip pain.

When you feel a trigger point allow your body to rest there for 30-60 seconds for a full muscle release.

 

Need More Help?

There are so many muscles involved in hip pain that I suggest you watch the Focused Flexibility Training Foundation video.  The Foundation video is a comprehensive demonstration of muscle release techniques from head-to-toe.

After you release the knots in your muscles it is now the best time to stretch.  In the Focused Flexibility Training system the two lower body sessions effectively stretch the muscles of your hip

Wishing you well,

Julie Donnelly

 

About The Author

julie donnellyJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Latest Article

Relieve Hip Pain After Sitting or Driving

Posted June 20, 2017 by Dr. Steve Chaney

Relief is Just a Few Movements Away!

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

relieve hip pain after sittingI’m on a long business trip, speaking and teaching in Tennessee and New York, and the drive from Sarasota, FL meant many hours of driving over several days.  One of my stops was to visit with Suzanne and Dr. Steve Chaney at their home in North Carolina.  It was that long drive that became the inspiration for this blog.

After all those hours of driving, my hip was really sore. It was painful to stand up. While talking to Suzanne and Dr. Chaney I was using my elbow to work on the sore area, and when we were discussing the blog for this month it only made sense to share this technique with you.  So, Dr. Chaney took pictures and I sat at his computer to write.  I thought others may want to how to relieve hip pain after sitting or driving for long periods.

What Causes Anterior Hip Pain?

As I’ve mentioned in posts in the past, sitting is the #1 cause of low back pain, and it also causes anterior hip pain (pain localized towards the front of the hip) because the muscles (psoas and iliacus) pass through the hip and insert into the tendons that then insert into the top of the thigh bone.  When hip pain reliefyou try to stand up, the tight muscle tendons will pull on your thigh bone.  The other thing that happens is the point where the muscle merges into the tendon will be very tight and tender to touch. You aren’t having pain at your hip or thigh bone, but at the muscular point where the muscle and tendon merge.

It’s a bit confusing to describe, but you’ll find it if you sit down and put your fingers onto the tip of your pelvis, then just slide your fingers down toward your thigh and out about 2”. The point is right along the crease where your leg meets your trunk.

The muscle you are treating is the Rectus Femoris, where it merges from the tendon into the muscle fibers.  Follow this link, thigh muscle, to see the muscle and it will be a bit easier to visualize.

You need to be pressing deeply into the muscle, like you’re trying to press the bone and the muscle just happens to be in the way.  Move your fingers around a bit and you’ll find it.

Easy Treatment for Anterior Hip Pain After Sitting

relieve hip painHere is an easy treatment for hip pain after sitting you can administer yourself.  First, sit as I am, with your leg out and slightly turned.

Find the tender point with your fingers and then put your elbow into it as shown.

It’s important to have your arm opened so the point of your elbow is on top of the spasm.  It’s a bit tricky, but if you move about a bit you’ll come on to it, and it will hurt.  Keep the pressure so it’s tolerable, not excruciating.

After you have worked on this point for a few minutes you can move to the second part of the treatment.

hip pain treatmentPut the heel of your “same-side” hand onto your thigh as close to the spasm as you can get.  Lift up your fingers so the pressure is only on the heel of your hand.  You can use your opposite hand to help give more pressure.

Press down hard and deeply slide down the muscle, going toward your knee.  You can also kneed it like you would kneed bread dough, really forcing the muscle fibers to relax.

I’m putting in a picture from a previous blog to explain how you can also treat this point of your rectus femoris by using a ball on the floor.

As shown in this picture, lie on the floor with the ball on your hip muscle, and then slightly turn your body toward the floor so the ball rolls toward the front of your body. You may need to move the ball down an inch or so to get to your Rectus Femoris.

When you feel the pain, you’re on the muscle.  Just stay there for a minute or so, and if you want you can move so the ball goes along the muscle fibers all the way to your knee.

pain free living book coverIt may be a challenge to find this point, but it’s well-worth the effort!

In my book, Treat Yourself to Pain Free Living, I teach how to treat all the muscles that cause pain from your head to your feet.

Wishing you well,

Julie Donnelly

julie donnelly

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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