This myofascial release technique can help with lower back pain and some causes of knee pain. With this technique, we’re going to be targeting the Glute Medius and Minimus, which are important factors in addressing those issues.
Gluteus Medius Issues
The primary function of the Glute Medius is to keep your pelvis level during walking and running. When it becomes overloaded through the course of daily life, it can develop asymmetries and imbalances. These can cause your pelvis to tilt downward, causing that anterior pelvic tilt and discomfort as it compresses the lumbar spine. This can also be responsible for some causes of knee pain as knee problems as they can affect the way your body distributes its weight between your legs.
Gluteus Medius Trigger Point Release Technique
So now you know what you are up against, let’s get to how to relieve some of that tightness in your Gluteus Medius and Minimus
All we’re going to need for this is a Lacrosse ball (click here to buy our Lacrosse Ball on Amazon) and optionally a mat.
Where to Find Your Gluteus Medius
The glute medius is located below the belt line on the glute the lateral side of the glute toward the hip. It is pretty high up, but on the meaty part, not on the bone. Once you have found it, lie down on one side of your body, propping yourself up on your elbow.
From there, raise the knee of the leg on the floor up to put ths hip into flexion. Your other leg should be at about 90 degrees, with your knee pointing upwards and your foot on top of the other one.
In this position you should be able to slide the lacrosse ball under and get your glute directly in contact with the lacrosse ball. Once there, roll around until you feel a tender spot, and it is gonna feel a little tender, especially if it’s your first time!
Calibrate The Hardness
Now, if this position is not comfortable or you cannot hit the tender spots, do move your feet and legs around – everyone will have their own style of doing this.
Move around and probe slightly to the right and the left of where it is tender (these are the trigger points). Wherever it is tender, just stay there and hang for a moment and allow the lacrosse ball to break up that tight fascia – don’t have to roll back and forth constantly.
This may sound like a terrible idea, but you want to chase after the pain here. You can move your hips around and take the weight on your arm to calibrate what is going to be tolerable for you. If you find the lacrosse ball too much, then you can start off with a tennis ball until those trigger points loosen up a bit.
Little and Often to Start
I would recommend doing this a few minutes a day on each side to start. You should start to feel the pain subside a little bit and it will get easier and easier to do. As the trigger points lessen, take more time and try to sink into the Lacrosse ball more to really loosen up those knots. You cannot really do this for too long. I tend to do this while watching TV – it beats sitting on the couch for posture!
Once you are finished you should feel like you have a little bit more mobility in that hip region and a little bit of pressure taken off your lower spine. As you do it you will feel less pressure on that lower back and more flexibility.
I hope that has helped in explaining how to use a Lacrosse ball to target the Gluteus Medius and Minimus.