What does Hip Pain feel like?

• Pain on the side of the hip when lying in bed
• Deep ache in the groin or front of the thigh
• “Clicking” or “Snapping” sensation when walking
• Stiffness when getting out of a car or deep chair

Why do we get Hip Pain? The hip is a ball-and-socket joint designed for huge movement, but our modern lives often restrict it. Tightness in the IT Band, Tensor Fasciae Latae (TFL), and the deep external rotators (like the Piriformis) can pull the joint out of optimal alignment. In San Diego, we see this often in runners and surfers who use their hips powerfully but rarely stretch the opposing muscle groups.

How does massage help recover from Hip Pain? Massage is incredibly effective for hip pain because we can manually lengthen the muscles that are compressing the joint. We focus on the Gluteus Medius and Minimus (often the culprits for side-hip pain) and the TFL. By releasing trigger points, restoring freedom to the fascia and balancing muscle tension, we allow the femoral head to sit centered in the socket, reducing friction and pain. We also work on the IT band to relieve tension on the outside of the hip.

How to prevent / recover from Hip Pain?

• Use a PSolo on your IT bands and glutes
• Practice “Figure 4” stretches to open the outer hips
• Strengthen your glutes (bridges/squats) to stabilize the pelvis
• Sleep with a pillow between your knees to keep hips aligned at night