- Hello Cara
- Below are a couple movements to try for the pain in the lateral aspect of your hip
- If any of these movements cause pain…don’t do it and email me to let me know so I can make some alternative recommendations
- I have some more involved programs for the hip and glute progressions, but I figured I would start you with some basic stuff first to see how it goes
- Option #1: Tennis ball to press into the area of pain lightly, Try this for 1-2 days 2x/day
- In the video below I get on and off of sensitive areas
- This is not always helpful and if you feel like it is causing pain, stop doing it
- You can put the ball just above the boney prominence on your lateral hip as well
- The other option is on your back more into the glute
- Option #2: Activation: 1-2x per day hold each 3-5 sec 5-15x
- A couple Pillows or books under foot so you are only lifting in a small range
- Can also be done in standing with a band
- band around the ankles is more difficult then the knees
- Option #3: Lightly Stretch it….LIGHTLY, 2-3x per day 10-15reps
- Lying Down Option
- Standing Option
- Second half of video around the 2:30 mark
