Hip Massage for Pain Relief (Follow Along)

I really needed this routine today. About a week ago I started getting left hip pain and I have no idea why. It mostly bothers me in bed at night but I also noticed that the heavy weights I am using for lower body work are not doing it any favors so I have been lightening up on my lower body weights. Then I saw this and thought, why not give this a try? Foam rolling and mobility work aren’t helping. Maybe it needs something deeper and more targeted. During the intro Caroline discusses the balls you should use–yoga massage balls. She specifically says lacrosse balls are too hard. Google “yoga massage balls” and see what you get. Mostly balls that are called therapy balls are also called lacrosse balls. And for the reviews, most people are using them for their feet. Luckily Caroline links to the balls she is using in the comment section. But she uses 2 different kinds of balls. A set of 2 plus a larger ball. I found them here: Roll Model Starter Kit from Tune Up Fitness. I am pretty sure this is what Caroline is using since the balls she linked to are made by Tune Up Fitness and at one point she specifically says she is using the “alpha ball”, which comes in this kit. But I don’t want to order this $60 kit and wait for it before doing something to help my hip pain. I own lots of weighted balls of varying softness and size. Luckily the balls I own worked well. I definitely think this routine helped. My left hip was hurting last night in bed but I do not even feel it right now after doing this routine. We’ll see how my hip feels tonight in bed but if there is an improvement, I will try to do these massages frequently. I will also buy the starter kit if this ends up helping. I will update this review with my results–good or none.

The stretch at the beginning is repeated at the end as a mobility/flexibility test. I did notice a difference. More in my right hip, which was not hurting, than in my left. My left was very tight both at the beginning and end, but the tightness had eased somewhat at the end.

**11/16/23 Update: This really works! This posted on Sunday–which is the first time I did this routine. It had immediate benefits–no pain all day Sunday. Sunday night I did get some hip pain in bed but it was much less severe. I did this again on Monday. Immediate benefits again. No pain all day and again, mild pain at night (but less than Sunday night). I did an abridged version of this on Tuesday (I skipped the stretching at the beginning and end). No pain all day and Tuesday night in bed a very short period of the mildest pain yet. And finally, I did another abridged version yesterday (Wednesday). No pain at all last night!**

Hip Massage for Pain Relief is 15:10 minutes long; 1:20 minute intro. Equipment: yoga therapy balls, a strap of some sort (Caroline uses a large resistance loop), a yoga block and a mat.

1. Lay on back on mat, loop strap around the sole of one foot, extend that leg to the ceiling and extend the other leg straight on the mat, hold both sides of the strap in the opposite hand then lower the straight leg across body toward the floor
2. Repeat #1 on other leg
3. (set strap aside) Lay on back on mat, soles of feet together and pulled in close to groin, legs open wide, place one ball under each hip; squeeze your glutes then relax your glutes
4. Remove one ball, lean body slightly toward side that still has ball and roll hip around so that the ball massages the hip area
5. Repeat #4 on other hip
6. Lay on side, head rests on yoga block and place one ball under your gluteus medius (she gives instructions on positioning the ball); move hip forward and back on ball; use the leg/foot to push slightly so you also move up and down slightly; contract and relax the leg muscles
7. Still in same position as #6, do a bicycle motion with bottom leg; raise and lower straight leg
8. Repeat #6 & 7 on other side of body
9. Get into a modified forearm plank (one knee on ground, one foot extended with toe on ground), place ball under hip flexor (Caroline swaps out to a larger ball) and use toe to push yourself forward and back and side to side so the ball massages the hip flexor; hold the position and bend and straighten knee; with knee bent, rock leg side to side
10. Repeat #9 on other side of body
11. Repeat #1 & 2

For more info on Caroline Jordan and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.