Ever hear “just roll it out?” Maybe you’ve used a release ball on your feet, hips, or other places to decrease muscle tension.

Ever have questions about where to roll, or how long to hold each spot?

Dancers, athletes, and fitness enthusiasts tend to have very predictable spots of hip tension.

Here are “the big 4” key areas:

  1. TFL— This muscle is found as you place your hand half way into the front pocket on a pair of jeans. It is a hip flexor, but it is not designed to flex the hip beyond 90 degrees. Many dancers and athletes overuse this muscle, particularly when fatigued. This overuse creates trigger points that can be decreased with use of a release ball. This muscle is also often the first to go into spasm to protect an underlying injury, so be sure to see a medical provider if you think you might be injured. There is a bone on the side of your hip (greater trochanter), as well as a bursa (fluid sac that can become inflamed); avoid these areas.
  2. Glute max–This is a major power source for the hip. It also stabilizes your low back. Place your hands on the bony part of your pelvis (iliac crests). Slide your hand down about 1-2 inches into the muscle. You will likely find an entire rainbow of trigger points thru this rainbow shaped area. Try releasing one point at a time and pick 2-3 key spots from this region.
  3. Piriformis–This is a major turnout muscle for the hip. It is easiest to find on a release ball when lying on your back with your leg in a bit of a turned out position. It is about 2 inches away from the tail bone, close to the bones you sit on every day (ischial tuberosities). Be mindful of the sciatic nerve. If pain is radiating below knee level or into your foot, move away.
  4. Pectineus/Adductor–This is an inner thigh/groin muscle that can serve as a major hip stabilizer. It can best be found lying slightly face down on a ball with your toes turned out. Be careful of the artery in this area. If something is pulsing or zinging down your leg, move away.

How long should we hold each spot?

Generally, try to hold the spot for about 30-180 seconds or until the tension under the spot decreases by 50-80%. Try holding instead of continuously rolling, as we are trying to get the nervous system to decrease the signal to the overactive spots

How should we select the density of the ball?

There are many balls that can be used, ranging from those designed for self trigger point release to tennis balls and lacrosse balls. You need to be able to relax into the pressure for the trigger point release to be effective. If the ball is too hard, you will not be able to relax. If the ball is too soft, you won’t feel the effect.

How should self trigger point release feel? 

Trigger points are a bit painful, but pain decreases when you hold and relax into the spot. Pain goes away when you move off of the spot. It is common for discomfort to radiate into nearby areas. However, if you feel pain radiating below knee level while performing a hip trigger point release, move away from that spot.

If you feel anything zinging or pulsing, you may have found a nerve or artery; move away from those spots. Trigger point release should not leave bruises; if it does, the ball you are using is too hard.

Summary:

I hope that this blog post has helped you identify key points where dancers and athletes often benefit from self trigger point release. What thoughts and questions do you have?

Disclaimer:

This blog post was written by Dr. Meredith Butulis for general education and is not intended to diagnose, treat, or prevent any condition.