The Best Exercise to Relieve Hip Pain

To remain pain-free, you need to stretch the piriformis to its original length with the pigeon static stretch and external hip stretch. Additionally, you need to reach deeper into the muscle and eliminate the trigger points with self-myofascial release.

To remain pain-free, you need to stretch the piriformis to its original length with the pigeon static stretch and external hip stretch. Additionally, you need to reach deeper into the muscle and eliminate the trigger points with self-myofascial release.

Piriformis Myofascial Release to Relieve Sciatica Pain


Piriformis-Stretch-to-Relieve-Sciatica-Pain

You can use a 6-inch, firm foam ball (a foam roller is OK, but doesn't do as good job), or a softball, or a lacrosse ball. A tennis ball is too soft and doesn't apply enough pressure.
  • Sit down on the floor, bend your legs, and place your left foot on the top of your right knee.
  • Place the foam ball under your left glute and tilt a little bit to the left toward the outside.
  • Roll around slowly until you find a surprisingly tender trigger point. Stay on it and wiggle around a little bit while breathing deeply, until the pain goes away.
  • Keep rolling the entire area to find and eliminate all the trigger points.
A regular self-myofascial release will be less painful over time and your sciatica problems will be gone almost immediately. For more intense sensation or to reach the deepest, stubborn trigger points, use a softball or lacrosse ball.

Keeping your piriformis healthy and free of trigger points, you will be able to train harder, more often and without pain. As a result, your tennis game will improve steadily.

More7 Glute Stretches for Maximum Performance

Active logoSearch for your next tennis event.

PREV
  • 2
  • of
  • 2

Discuss This Article