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Hip Pain & Sciatica Release

Hello Everyone,

Today we will be sharing how to release localized hip pain along with sciatica with a lacrosse ball. The muscles that we will be releasing are the glutes, the piriformis, and lastly the sacrotuberous ligament. These muscles are shown in the diagram to the left. The sacrotuberous ligament is shown under the diagram of these muscles, and is labeled B . Releasing these two muscles and one ligament will help alleviate hip pain and also sciatica. Also, tension in these muscles can translate down into knee pain, and up into lower back pain. Releasing these muscles, along with the muscles in the low back pain post, will help drastically in lowering pain felt in the low back.


In order to find trigger points, or tender spots, in the muscles introduced above, one should use the lacrosse ball on the posterior (back) side of the ilium, trochanter, and sacrum. The doctor here is showing the correct location of lacrosse ball placement. The lacrosse ball here is placed on the glute major of the right side, and the right leg is extended. The other leg is bent towards his stomach. In order to create more pressure, the hip can be rotated to the side that the lacrosse ball is on. The ball can be placed as high or as low on the glute as necessary in order to find various trigger points that may be present. The sacrotuberous ligament, as shown above, is lower than the glute muscles. The lacrosse ball may also be placed there, as many trigger points may be present in these areas. The hip joint can also be rotated, bringing the foot both right and left, as these muscles are primarily rotator muscles.

Another position that may be helpful in finding trigger points is to place the lacrosse ball on the outside of the glute, in line with the TFL and trochanter (hip bone). The Doctor is shown here in this position. The pressure gauge in this position is again the left foot. One can bring the hips up into the air or down to the ground based on the amount of pressure that is needed in order to feel the lacrosse ball in the correct muscles. If the lacrosse ball is too intense to start with, one may do this movement on a bed or with a tennis ball instead. Again, the hip may be rotated, bringing the foot that the lacrosse ball is on from left to right in order to release the muscle even more.

One more movement that may be beneficial in moving the muscle under the ball is to raise the leg laterally using the adductor muscles. Here, the Doctor is shown doing this motion.


Again, these lacrosse ball movements are very beneficial in relieving hip pain, sciatica, knee and joint pain, and low back pain. Take caution in doing these motions to start as the intensity of the lacrosse ball may be very high when doing these for the first times.


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