Myofascial Release for Arthritic Hips
Fair warning: I’m revisiting one of my earlier posts.
Apologies, but I think this bears repeating. Releasing can be just as important as strengthening. Especially when it comes to osteoarthritis and your hips.
Illuminate me.
As those with arthritis know… *raises hand*… friction in the joint causes pain and inflammation. Myofascial release and massage can release tension and calm inflammation. This releases the stress on the structures around the joint and, that’s when you can start to move with less pain.
Try it…
Thigh roll
Start with the roller under the tops of your thighs, legs straight, using your forearms to support yourself
Cross one ankle across the back of the other leg.
Rotate from side to side on top of the straight leg
Roll a few inches closer to the knee (mid-thigh), repeat the rotating from side to side
Keep rolling closer to the knee until you’re right above it (but not on it), repeat the rotating from side to side
If you find any spots that are particularly tight, stop and breath. Let the thigh feel like it’s releasing onto the roller. Bend and straight the knee 3-4 times.
Switch sides
Glute roll
Sit on the roller
Cross the right ankle over the other thigh (you can steady yourself putting your hands behind you)
Rock the pelvis to the right so you’re weight is more on that side
Slowly roll toward your foot and away from the foot (don’t roll over the bones)
Try rocking a little more or a little less to the right to see where you feel tighter and might need some release.
If you find any spots that are particularly tight, stop and breath, letting the back of the pelvis release down into the roller.
Switch sides.
Try it and let us know what you think. Contact us here. We’d love to hear from you
Wishing you happy hips!