If you like this post and suffer from muscle and joint pain, then you need to check out the Ultimate Self Massage Guide. It details exactly how to release all the important muscles in your body with a tennis ball and foam roller. This knowledge will enable you to treat your own pain at home, get rid of your symptoms without spending money on a therapist, and move and feel better.
Hip pain is one of the most common complaints from runners. There can be a range of problems that are affecting the hip such as stress fractures, arthritis, muscles strains, bursitis or simply tight muscles around the hips. The ITB can cause problems at the top of the hip and a tight piriformis can result in chronic pain. Obviously if you are experiencing severe pain, then you need to see a professional. You could have sustained a stress fracture, or something quite serious that needs immediate attention. If you have muscle soreness, or you feel your hips are getting extremely tight and causing you discomfort, then this article is for you. We will look at the problematic muscles that can cause or exacerbate hip pain from running, and how to fix them by yourself at home. Even if you are suffering from a condition such as bursitis or arthritis, loosening and getting the muscles around your hip in order can significantly help the pain.
How To Treat Hip Pain After Running
Aside from heading to a physiotherapist and getting treatment, there is a lot you can do at home that will help reduce your hip pain from running and get you back on the track faster. Some home soft tissue work never goes astray, but the trick is to know where to focus. If you are suffering from hip pain, try to work on these areas and you will find yourself getting significant relief. To complete everything here you will need a foam roller and a tennis ball.
If you hip pain lies posteriorly (at the back), then your piriformis might be the culprit. This is a small muscle in your bum that can cause a lot of hip pain problems. A common injury from running is piriformis syndrome. This video shows you a piriformis myofascial release with a lacrosse ball… start with tennis ball massage because this is painful stuff. This is where you should start.
If your hip pain lies anteriorly (at the front) then your hip flexors might need some work. The following video is using a spiky massage ball, but a tennis ball works just fine. To get the stretch deeper, go up onto your elbows and arch your back, it puts your hip flexor on stretch. Hold the ball in that area long enough to feel a release, if you have tight hip flexors, this will hurt a lot.
Lateral hip pain can be caused by a tight ITB. The IT Band runs over the hip, and basically over time can become aggravated. If you are experiences popping in your hip this could be the cause. Weak adductors and tight ITBs are a bad combination that many runners suffer from. The best thing to do for the ITB is to foam roll the length of it.
Your TFL is on the side of your hip, quite high up above the trochanter and below the iliac crest. You should get this area with a tennis ball for best results.
Again I need to stress, if you have an injury you need to see a professional. If they have diagnosed you with tight muscles, any of the above, or you want to help your pain yourself, the alibi measures shoulder be taken.
If you want a complete guide on how to use a tennis ball and a foam roller over your whole body, check out my Self Massage Guide!