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Stretching for Pain Relief and Rehabilitation - Hip and Thigh

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 Trigger Points - Stretching for the Hip Flexors

 

 

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Stretching for the Hip, Thigh and Buttocks

The hips and buttocks are comprised of a number of both large muscles (e.g., gluteus maximus) and small muscles (e.g., piriformis). These muscles are primarily responsible for hip stabilization and lower leg movement.

The muscles around the hip and buttocks, along with the structure of the hip joint, allow for a large range of movement of the lower leg; including flexion, extension, adduction, abduction, and rotation.

Stretching

Hamstring injuries, hip arthritis, hip bursitis, thigh muscle strains .... hip and thigh pain is common and is often associated with trigger points. 

Simple stretching routines may help prevent the development of active trigger points; accelerate the healing process, and provide pain relief.

We generally try to recommend stretches that are easy to perform just about anywhere. Here are some of our favorite stretches for the hip and thigh.

Always start slowly, work within your limits, use common sense, and don't forget to ask your therapist about trigger points!

 

TFL Trigger Points

 

TECHNIQUE

Stand upright and cross one foot behind the other. Lean towards the foot that is behind the other.

MUSCLES BEING STRETCHED

Primary muscles: Tensor fasciae latae. Gluteus medius and minimus.

Secondary muscle: Sartorius.

INJURY WHERE STRETCH MAY BE USEFUL

Trochanteric bursitis. Iliotibial band syndrome.

ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY

If need be, hold onto something for balance. This will allow you to concentrate on the stretch, instead of worrying about falling over.

 

Biceps Femoris Trigger Points

 

TECHNIQUE

Stand with your feet shoulder-width apart. Bend forward and reach towards the ground.

MUSCLES BEING STRETCHED

Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris.

Secondary muscles: Gastrocnemius. Gluteus maximus. Iliocostalis lumborum. Spinalis thoracis. Interspinales. Multifidus.

INJURY WHERE STRETCH MAY BE USEFUL

Lower back muscle strain. Lower back ligament sprain. Hamstring strain. Calf strain.

ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY

This position puts a lot of stress on the lower back muscles and the knees. 

Piriformis Trigger Points

 

TECHNIQUE

Stand beside a chair or table for balance, and place one ankle on your opposite knee. Slowly lower yourself towards the ground.

MUSCLES BEING STRETCHED

Primary muscles: Piriformis. Gemellus superior and inferior. Obturator internus and externus. Quadratus femoris.

Secondary muscle: Gluteus maximus.

INJURY WHERE STRETCH MAY BE USEFUL

Piriformis syndrome. Snapping hip syndrome. Trochanteric bursitis.

ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY

Use the leg you are standing on to regulate the intensity of this stretch. The lower you go, the more tension you will feel.

 

Hip Adductor Trigger Points

 

TECHNIQUE

Kneel face down with your knees and toes facing out. Lean forward and let your knees move outwards.

MUSCLES BEING STRETCHED

Primary muscles: Adductor longus, brevis, and magnus.

Secondary muscles: Gracilis. Pectineus.

INJURY WHERE STRETCH MAY BE USEFUL

Avulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformis syndrome. Tendonitis of the adductor muscles. Trochanteric bursitis.

ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY

Increase the intensity by lowering yourself towards the ground.

Hip Adductor Trigger Points

 

TECHNIQUE

Sit with the soles of your feet together and bring your feet towards your groin. Hold onto your ankles and push your knee towards the ground with your elbows. Keep your back straight and upright.

MUSCLES BEING STRETCHED

Primary muscles: Adductor longus, brevis, and magnus.

Secondary muscles: Gracilis. Pectineus.

INJURY WHERE STRETCH MAY BE USEFUL

Avulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformis syndrome. Tendonitis of the adductor muscles. Trochanteric bursitis.

ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY

Keep your back straight and use your elbows to regulate the intensity of this stretch.

   

Find a Trigger Point Professional in your area

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Dry Needling for Trigger Points

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About NAT Courses

As a manual therapist or exercise professional, there is only one way to expand your business - education!

Learning more skills increases the services that you offer and provides more opportunity for specialization.

Every NAT course is designed to build on what you already know, to empower you to treat more clients and grow your practice, with a minimal investment in time and money.

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About Niel Asher Education

Niel Asher Education is a leading provider of distance learning and continued education courses.

Established in the United Kingdom in 1999, we provide course and distance learning material for therapists and other healthcare professionals in over 40 countries.

Our courses are accredited by over 90 professional associations and national accreditation institutions including the National Academy of Sports Medicine (NASM) and National Certification Board for Therapeutic Massage and Bodywork (NCBTMB). Full details of all international course accreditations can be found on our website.  

Printed course materials and other products offered on our websites are despatched worldwide from our 3 locations in the UK (London), USA (Pennsylvania) and Australia (Melbourne).

More About Us

 

NAMTPT AWARD

We are honored to have received the 2017 "Excellence in Education" Award from the National Association of Myofascial Trigger Point Therapists.

Since 1999 Niel Asher Education has won numerous awards for education and in particular for education and services provided in the field of trigger point therapy.

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Award Winning Instructors

Niel Asher Healthcare course instructors have won a host of prestigious awards including 2 lifetime achievement honorees - Stuart Hinds, Lifetime Achievement Honoree, AAMT, 2015, and Dr. Jonathan Kuttner, MD, Lifetime Achievement Honoree, NAMTPT, 2014.

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Accreditation

If you are a qualified/licensed manual therapist or exercise/fitness professional you can expand your credentials with NAT certification.

In addition to national accreditation for continued education, each course that we offer includes "NAT Learning Credits". By taking and completing courses you can accumulate NAT credits to qualify for NAT certification.

There are currently 3 levels of NAT certification. Certifying NAT is a valuable way to show your clients that you take continued education seriously, and to promote your skills and qualifications.

Most of our courses are accredited for CE/CPD/CPE. A full list of CE accreditations can be found by clicking on the link below. 

About NAT Certification

 

Niel Asher Technique

Since 1999 the Niel Asher Technique for treating trigger points has been adopted by over 100,000 therapists worldwide, and has been applied to the treatment of a number of common musculoskeletal injuries.

The Niel Asher Technique for treating frozen shoulder was first introduced and published in 1997 and has been widely adopted by therapists and exercise professionals working within elite sports and athletics.

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Most of our courses are available as either "Printed" or 'Download" editions, wherever you live. Internet connection is required to access online and downloadable material.

When you purchase a download edition, you receive immediate lifetime access to all course material. Course texts can be downloaded and printed if required. 

When you purchase a "Printed" edition, you will also receive free access to the download edition.

We ship Worldwide from locations in the USA, UK, and Australia. Most items are despatched within 24 hours and shipping is FREE for all orders over US$50.

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Where to Start?

We offer a range of over 50 courses, presented by some of the worlds leading manual therapists. All courses are reviewed annually, and new courses are regularly added.

Our courses are modular, and designed to build on what you already know. For more information, please visit our "Where to Start?" page.

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Anatomy of Stretching Online Course

Anatomy of Stretching Course

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