There are 20+ muscles that cross the hip joint meaning there are 20+ muscles that can exert a force on the hip joint. In order to fully use our hip to the greatest ability we must have the proper mobility, tone, motor control, and strength. One technique that can begin us on the path to great movement is foam rolling. Foam rolling is beneficial because it can help us accomplish all four components. Foam rolling has been shown to increase joint range of motion, decrease delayed onset muscle soreness following an intense workout, and does not decrease performance after rolling.
Credit: SDMESA
When foam rolling the muscles of the hip you will want to spend 30 seconds- 2 minutes a muscle group. We will simplify the different muscles to say we will roll the booty, front, side, middle, and back of the leg. You will want to do this with any hip, knee, low back problem as these muscles and the hip joint play an important part in all of these conditions. I also like to go through this progression before and after using that region in the gym ie. leg and back/deadlift day.
Roll up and down the front of the leg, making sure to get all the way to the top. Pause at the tender spots for a few seconds and bend and straighten the leg a few times on the tender spots.
If you suffer from a tight IT band make sure to do the tensor fascia lata (TFL) more than the IT band. The TFL is the contractile portion of the of the IT band, so it is more beneficial and likely to cause a change in the tightness of the IT band. With that said the muscle underneath the IT band the vastus lateralis is a muscle that can cause a lot of lateral thigh pain as well so be sure to roll that as well.
Sit on the roller and cross the leg over on the side that you will be rolling ie. Right ankle on left knee to work the right glute. Roll back and forth over the booty. Push down on knee to increase the stretch and effectiveness of the foam rolling.
Roll the medial thigh and keep the knee at 90 while rolling if a tender spot is found move the knee around to get a better stretch on the muscle. Make sure to roll the whole length of the muscle.
Roll the back of the thigh out. Lay the other leg on top to increase the depth of the roller into the muscle. Work from the knee up to the ischial tuberosity (the bone you sit on). Roll from side to side to find tender points and pause on those points.
DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Movement Ready 