3 Exercises To FIX Hip Pain Forever

If you get hip pain at the side, or pain on the side of your pelvis, here’s how to get quick relief and then stop it coming back for good.

0:00 Intro
0:10 What Causes Side Hip Pain?
0:43 Glute Med & Min Release
1:38 TFL Release
2:22 Activate & Strengthen The Pelvic Stabilisers
3:44 Strengthening Alternatives
4:11 Positions/Activities That Cause Side Hip Pain
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Outer hip pain usually comes from the muscles at the side of the pelvis—the gluteus medius, gluteus minimus and the TFL (Tensor Fasciae Latae). These 3 muscles often become weak, resulting in gluteal trigger points and sometimes even gluteal tendonitis. The muscle tension can even irritate the bursa over the side of the hip resulting in “trochanteric bursitis”. (Which causes hip pain while lying on your side)

The way to get rid of side hip pain quickly is to release the gluteal muscles (release trigger points in these muscles) … but if you want the pain over your hip to stay away you need to strengthen those muscles.

So, in this video I show you how to release gluteus medius and minimus trigger points, how to release trigger points in the TFL, and then how to strengthen those 3 muscles so it doesn’t come back.

I had gluteal tightness after running, tennis and sports for years and tried a huge array of gluteus medius strengthening exercises but nothing helped until I began this way of strengthening the muscle at the side of the pelvis. Sometimes these 3 muscles can become dormant (“dead butt”, “sleeping glutes”, or glutes that are “turned off”) but the gluteal exercise in this video both re-activates and strengthens the glutes. They even help with hip bursitis.

Just make sure you do the gluteal trigger point release before the strengthening exercise. And watch the tips on what causes pain at the side of the hip so you can avoid the causes!

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How To Release Knots In Your Glutes

The 4 Best Exercises To Get Quick Sciatic Leg Pain Relief

How To Release Your Own SI Joint
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[BodyFixExercises]

The more you feel the outer glutes struggle to tilt the pelvis in the last exercise, the weaker those muscles are ... and the more important that last exercise is for you

[DavidH]

Your videos are so good. You fixed the pain in my shoulder and back, and now you'll fix my hip pain. Perfect!

[Terrorworld]

have been suffering from trigger points in the gluteal muscles for three years with pain radiating to the knees. Dry needling and massages only helped temporarily. Now I'm working on strengthening the glutes and then I hope to finally get rid of that annoying pain!

[brianleponiemi]

I really like the way you get to the exercises. You explain enough, then get right to the exercises. Thanks

[querubinzinha]

Excellent video!!! Not many people talk about hips! Thank you!
I find that when I sleep with my legs one bent and one straight, my thighs wake up super tight (the bent one). And these in the video help a bunch!!

[nottheguru]

thx for this video. the activate the hip stabilizers was a unique exercise. Not seen it before.

[lylianmunoz]

Thanks...hope it works because this pain woke me up last nite

[teamdivine]

I hope it will help my hip, which I feel can hurt and does hurt since I can remember. Then when its gone, I will look into my knee pain, I badly fell on it twice last year and it pains me now all of a sudden, but I think it ll help to do the hip above it first.
Then, when thats fixed, I ll turn to the shoulder joint pain on the other side. When I fell on my knee last year my brother quickly jumped towards me and tried to pull me up by the arm. That hurt and the shoulder joint s been hurting since. I cant sleep on my back, dunno why, so its funny at night, trying to avoid sleeping on the hurting hip or hurzing shoulder, but thanks to your many tips I manage better.

[tristanwegner]

Great Video and right on the key points

[mariekarole]

I was moving a bunch of too heavy box of birdseed . When I finish my hips were sore and tight. I icy hot muscle cream & stretches then at 3 am during sleep I had a wonderful pop release.

[rubencruz]

Hello, to work the glute medius you should lift the opposite leg slightly foward ?

[monicamestas]

My pain is so severe, I can't begin to use the tennis ball tricks for working out the trigger points or gluteal knots. Any suggestions for more beginner moves? Thx!

[cosmincatalin]

Hi
I didn't want to post a comment for a 1 year video about scoliosis so i decided to post here.The thing is i also have kyphosis and scoliosis.Are there specific exercises when you have a combination of both.Thank you

[FunFlipsKI]

Is this pain also connected to prolonged sitting?

[Hasans]

Any tips on piriformis syndrome specially with shortened leg. In my case my left pelvis feels like powerless and fallen down and so is my right shoulder with pain in corresponding anterior sides. Please excuse my layman explanation 🙏