Myofascial trigger points are sensitive areas in muscle tissue that cause pain to radiate to surrounding areas. These trigger points often manifest in the form of muscle knots that can be massaged away using a combination of direct massage, exercise and stretching. After you have a baby, your hips may be tense due to a combination of excess pregnancy weight, sitting for long periods of time and the strain and stress of delivery.
Foam Roller Stretches
A foam roller directly targets myofascial trigger points while offering a healthy stretch. Lie on your side with a foam roller positioned underneath your hips, then roll up and down on the roller for three to five minutes. Roll over and switch sides. Next, lie on your back, positioning the roller underneath your hips and repeat the rolling process. Avoid rolling over your tailbone or directly onto your spine.
Combining Massage and Stretching
Massage combined with stretching can hep reduce tension while pinpointing trigger points. Lie on your side and massage the sore spots in your hips with one hand while slowly raising and then lowering your leg. Then lie on your back and repeat the same process. Switch sides to massage your other hip. Continue massaging and stretching until you feel tension begin to release and repeat the process two to three times a day.
Hip Flexor Stretches
Stretch your hip flexors by sitting down on the ground and keeping your spine straight. Bend your knees and push the bottoms of your feet together, then pull your feet toward your groin until you feel a stretch. Next, kneel on the ground with one knee bent and on the floor. The other knee should be bent with your foot on the ground in front of you so that each knee forms a 90-degree angle. Lean forward until you feel a stretch. Switch sides and place the other knee in front of you when you're done. Hold each stretch for 20 to 30 seconds without bouncing or rocking.
Stretching Surrounding Areas
Because myofascial pain is sometimes caused by tension in surrounding muscles, stretching your legs can help reduce the pain in your hips. Stretch your quads by standing up straight and lifting one foot off the ground and pulling it toward your rear with your hand. Then switch sides and stretch the other leg following the same procedure. Stretch your hamstrings by sitting down, straightening your legs in front of you and extending your torso down over your legs as you reach to touch your toes. Hold each stretch for 30 seconds.
- National Association of Myofascial Trigger Point Therapists: Myofascial Trigger Point Therapy
- MayoClinic.com: Myofascial Pain Syndrome
- MayoClinic.com: Slide Show: A Guide to 10 Basic Hip Stretches
- The Trigger Point Therapy Workbook; Clair Davies and Amber Davies
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