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→Hip Massage
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=Hip Massage=
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).Moving the pressure to the back of the buttocks will massage the Glutes
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File:Anterior Hip Muscles 2.PNG|This shows the Tensor fasciae latae that is being massagedwith pressure from the side of the hip.
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 Using a softball or tennis ball is similar to using the foam roller, but more targeted and slightly harder to control. A tennis ball is safer than the softball as it tends not to apply so much pressure. (I used a softball for the picture, as a tennis ball tends to squish out of sight.)
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=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.
