8,101
edits
Changes
From Fellrnr.com, Running tips
no edit summary
The hip can be tricky to self-massage due to its location. This is quite a small area, between the hip joint and the crest of the pelvis ([http://en.wikipedia.org/wiki/Iliac_crest iliac crest]), massaging primarily the [http://en.wikipedia.org/wiki/Tensor_fasciae_latae Tensor fasciae latae]. Below the hip joint is covered in quad massage and the buttock area is covered under glute massage. Hip massage may help with [[Knee Pain]] and [[Iliotibial band syndrome]] (ITBS).
<gallery widths=300px heights=200px caption="Hip Massage">
File:Anterior Hip Muscles 2.PNG|This shows the Tensor fasciae latae that is being massaged.
File:HipRoller.JPG|The roller can be effective at massaging the hip, but full body weight can be too much for this area. Use your opposite leg to control how much weight is applied to the hip. Use both arms to stabilize your body and control the movement up and down.
File:HipStick.JPG|The stick can work on the hip, but it can be tricky to sufficiently relax the muscle while getting a good angle with the stick. Bend over towards the side being massaged to try to relax the hip muscles.
File:HipSoftball.JPG|This is similar to using the foam roller, but more targeted and slightly harder to control.
</gallery>
=Glute Massage=
The glutes are the large muscles in the buttock area. Many people have heard of the gluteus maximus, but this area also includes the gluteus medius and gluteus minimus. Massaging these muscles may help with [[Knee Pain]]. Care must be taken when massaging this areas as the [http://en.wikipedia.org/wiki/Sciatic_nerve Sciatic nerve] is below these muscles. Putting pressure on the Sciatic nerve is painful and a bad idea.
<gallery widths=300px heights=200px caption="Glute Massage">
File:Posterior Hip Muscles 1.PNG|The glutes being massaged.
File:Gray1244.png|The location of the sciatic nerve.
File:GlutesRoller.jpg|Use the roller carefully, applying pressure a little at a time. Do not use your full body weight, but control the pressure with your opposite. Use both arms to stabilize your body and control the movement up and down.
File:GlutesSoftball.JPG|This is similar to using the foam roller, but more targeted and a little more effective. It’s also harder to control, so be careful with the pressure.
File:GlutesStick.JPG|Bend the leg on the side you are massaging to relax the glutes. I generally prefer the foam roller or the softball for this area.
</gallery>
