Pain Balling the Hip Abductors

The hip abductors are located on the lateral portion of the hip and pull your leg out to the side like a “fire hydrant” position. These muscles often harbor trigger points. Using a ball (tennis or lacrosse) pinned under these muscles in side-lying position will create the needed compression to help dissolve these areas of tight tender band like tissue. Hunt around looking for the areas of tenderness and when you locate one, especially if it is creating sensation that is beyond the point where the ball is touching, stop there and press the outside of your leg straight down into the floor, contracting the hip abductor muscle group.keep pressing your leg intot he floor for about 5-10 seconds, then relax trying to sink deeper into the ball. Repeat this series of contracting for 5010 seconds then relaxing and sinking 5 times or until the tenderness starts to lessen.

 

 

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