Hip flexor massage is a great option when managing the pain of this large muscle group around the hips. If left untreated, it can leave you feeling totally off and not able to do your normal activities. Applying routine massage can help relieve that pain and tightness, lead to significant improvements and better-balanced movement. Keep reading to learn about massage for hip flexor pain.
Once the hip flexors become stiff, they often start shifting the overall alignment of the pelvis and low back. This leads to a self-perpetuating cycle of more stiffness and pain that can feel hard to shake without treatment interventions like massage and stretching. Massage can help break this cycle and help you feel your best in the long run, especially when it's done consistently.
Not all injuries or scenarios benefit from massage therapy, however, many there are many people who get great results from regular massage. Here is a list of the potential benefits:
Self-massage is a great option for addressing any tight spots you’re feeling in your hip flexors. Not only is it low cost, but you can decide how much pressure and what spot is just right to apply pressure to. You also have the advantage of squeezing in massage treatment when you have a spare moment during your busy day. Try these specific techniques to address tight hip flexors with massage.
The myofascial tissues provide full-body stability by connecting all of the muscle in the trunk into a functional system. Apply light to moderate pressure in the myofascial to decrease stiffness throughout the hips, low back, and entire body, as well as a few specific problem areas in the pelvis and abdomen. Alternate between prolonged static pressure and moderate pressure with movement along any sore spots, particularly in the upper thighs and the abs. The most important part is to relax and breathe as you apply pressure.
Deep tissue massage involves moderate to strong pressure up and down large muscle groups including the quad and psoas muscle. The quad runs along the entire front of the thigh while the psoas is best accessed inside the forward jutting pelvis/hip bones. Find the sore areas and use a strong hand or massage tool to slowly go up and down the sore muscle group.Continue until you notice a decrease in pain or change in muscle tension.
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Massage applied to trigger points involves prolonged pressure on a specific muscle knot or trouble spot. This helps the elastic muscle fibers relax and reset to improve overall muscle health and reduce stiffness.
Simply use your fingertips to apply pressure against sore muscle and hold. The pressure should be strong enough for you to feel but not so much that it causes you to tense up. Hold for 60 or more seconds, the longer the better. You should notice a gradual decrease in tension and increased relaxation with time.
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If you’re feeling unsure of where to start or just want to leave your pain relief or relaxation to an expert, consider seeing either a massage therapist or physical therapist. They are specially trained in human anatomy and massage techniques to provide you the most relief possible. While the massage techniques are similar to what we just discussed for home massage, you can count on professional expertise in the following areas:
The iliopsoas muscle requires a special note because of where it attaches. The psoas muscle is a large stabilizing hip flexor muscle that attaches into the lower back. While this area can be addressed with self-massage, it can be a very sensitive area and hard to find without the help of an expert. If you’re not sure where to start, simply consult a professional.
Follow these simple tips to feel your best after a self-massage or professional massage:
Hip flexor massage can help give you immediate relief from stiffness while providing you long term benefits for recovery. It is best when combined with other treatment options like stretching, exercise, foam rolling, and more. With treatment, if you don’t notice a change in symptoms after 2 weeks or if your symptoms progress, consult your doctor or physical therapy specialist for further recommendations or to rule out other possible issues.
Sources:Hip Flexor Pain Products
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