How To Fix Hip Pain. 3 Exercises for Gluteus Medius, Minimus, & TFL. (+ How To Release Them)

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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[@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

[@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!

[@BodyFixExercises]

Strengthening is the key. Very common!!

[@kent76461]

The cat was so cute 😻😻

[@BodyFixExercises]

He's the best! Super cuddly!

[@smitty1105]

Thanks for the great advice doc

[@BodyFixExercises]

🙏👍

[@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!!

[@BodyFixExercises]

Glad they help, Ana! Yes, these muscles are SUPER important because if they're weak the affect so many things (like knees and lower backs). And they are very commonly weak. This exercise changed my life several years ago! Life changer!

[@nottheguru1]

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

[@BodyFixExercises]

Works wonders! Some people find it hard to do. So, if you can't feel it working the Glute Medius area... a Single Leg RDL without weights is a great alternative. You'll find that on YT easy enough

[@nottheguru1]

@@BodyFixExercises your ex in the video and the SLRDL game me an idea. using the yogic exercises Warrior III(VIII) to Ardha Chandrasana(AC). Transition from the 1 to the other. Using the wall as u did for balance. Now using the Glute Medius rotate the body from VIII to AC. Don't use the arms or the other body parts to do the rotation.

[@nottheguru1]

this approximates the movement I'm describing. but must use a wall to isolate the G.Medius. cued: sorry removed it. will send 2u in private

[@tristanwegner]

Great Video and right on the key points

[@BodyFixExercises]

Thanks for watching!

[@NinjanessXO]

The explosion 🤣🤣🤣

[@BodyFixExercises]

🙌🤣😂😜

[@paulinskipukprogressive4903]

Great video, thank you

[@BodyFixExercises]

Glad you liked it!

[@teamdivine5651]

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.

[@BodyFixExercises]

Fixing the hip can often fix the knee, because strengthening the Glute Medius stops the knee from dropping ion too far. So yes, start with the hip!

[@mariekarole1621]

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.

[@BodyFixExercises]

Sounds like your Sacroiliac joint was jammed and then released at 3am. Nice

[@monicamestas7566]

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!

[@BodyFixExercises]

Only to start with very gentle pressure

[@rubencruz2886]

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

[@BodyFixExercises]

Straight to the side is fine. You can lift the opposite side a bit forward though too. Here's another option... kzbin.info/www/bejne/q2PdaGWwg7WVi6M

[@PattayaLady]

Is this pain also connected to prolonged sitting?

[@BodyFixExercises]

Not really, that's more the L5 joint

[@cosmincatalin2800]

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

[@BodyFixExercises]

Yes. Just do exercises for both. They're slightly different. Do the exercises in my scoliosis video, and then add exercises from my "forward head posture" videos (there are 2) that are good for thoracic kyphosis. You can influence the kyphosis more than the scoliosis but both are important.

[@cosmincatalin2800]

@@BodyFixExercises thx for quick response :)

[@Hasans01]

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 🙏

[@BodyFixExercises]

It's tough to say without doing an examination. But here's some thoughts... I think that the exercise strengthening the lateral glutes in this video could actually help with your case. (It may not necessarily be the piriformis) Relaxing the glutes with this could help too... kzbin.info/www/bejne/m3nMmmSnrtdlmaM And releasing your SI joint may help if one side of your pelvis feels weak or uneven... kzbin.info/www/bejne/h2bEf4SrrKmpqZo Hope that helps