Restore: the hips program

 Here you’ll find a series of short video tutorials on soft tissue care

RAD makes the BEST mobility tools available. Click on this image OR on the link to the right to get shopping right now! You won’t be sorry.

While there are few things that are as valuable as the skilled hands of a provider such as a massage therapist, we CAN do a lot on our own to care for our bodies.

In my professional opinion, the best self-care mobility tools on the market are those made by RAD Roller! No question about it.

CLICK HERE to head straight to their website to grab the tools you’ll need to take care of your body. 

Below you’ll find short tutorials on how to take care of your DEEP HIP ROTATORS, HIP FLEXORS, and TFL among others.

Enjoy!

Piriformis / Deep Six Rotators: SMR, Passive Stretch, and PAILs-RAILs 

The Deep 6 rotators of the hip girdle are among the most critical for the runner. And among these muscles, the piriformis can be the most troublesome.

The reason? It’s close proximity to the sciatic nerve is one. When the muscle becomes irritated or inflamed, it can easily press on the nerve and create a host of symptoms, from leg and foot numbness to leg and hip pain.

If you want to avoid any problems, your goal is to stabilize and strengthen while also making sure to take care of the soft tissue with SMR, massage – and of course, PAILs and RAILs. 

The bottom line: it’s a busy muscle and deserves good care! 🙂

The Lateral Line: Hip – IT Band – Quad

The lateral line of connective tissue is an integral part of a whole-body stability system. 

It is particularly taxed and has a huge responsibility whenever we are on a single leg performing any kind of running or jumping. 

Of course, we know the core must take care of itself and be stable and strong – but along with it, we need the entire body including the lateral line to be healthy and strong. 

Part of that health is some regular soft tissue work. Enjoy it! Your legs and hips will thank you. 

All Things TFL (Tensor Fasciae Latae)

The TFL is an active muscle in so many sports – lunging, squatting, and running and cycling also. 

It has multiple roles in the gait cycle which is one reason why it can easily become overused or abused.

During the heel contact phase, it serves to counteract the posterior pull of the glute max, which has vast attachments along the posterior aspect of the IT Band. 

During the swing phase, it assists the iliacus in flexing the hip. 

It can become a dominant flexor of the hip if either the psoas or illiacus is weak.  Since its an internal rotator of the hip, if either of the aforementioned functions becomes dominant, it can produce increased internal rotation of the hip on a single leg, which could lead to a compensatory increase in foot pronation.

The bottom line: it’s a busy muscle and deserves good care! 🙂  

Iliopsoas (Iliacus – Psoas Major)

This complex is really two different muscles: The Iliacus (which lies inside of the pelvis) and the Psoas Major, which is a very important stabilizer of the trunk and pelvis and also is obviously a primary flexor of the hip.

These two deserve your attention, simply because they are so busy – and will often be found to be very “triggered” up with various trigger points and fibrotic tissue.

Remember always to breathe deeply and use pain as your guide. You want the kind of discomfort that “hurts so good.”

Train smart!