Athletes Treating Athletes Logo

Hip- Lateral/Outside

This region consists of the Iliotibial or IT Band, the Gluteus Medius/Minimus Muscles and the Tensor Fascia Latae (TFL).

How To Use This Site:

Below are the 5 parts of the self treatment system including self muscle massage, mobilization techniques, stretching, kinesiology taping and strengthening. Before you get to those, here are some posts to help you put all of the pieces together.

Part One - how to determine which massage, mobilization and stretching techniques you should use.

  1. Muscle Sprains/Strains
  2. Tendon Injuries (specific guidance for tendon injuries in the lower body here)
  3. Muscle Spasms, Knots, Trigger Points
  4. Overuse Injuries (specific guidance for overuse injuries in the lower body here including normal range of motion + muscle pairs)

Part Two- adding kinesiology taping to your self treatment program. Advice is given for each of the four injury types listed above.

Self Treatment System

Part 1. Self Muscle Massage.

1) Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the lateral hip using a foam roller and tennis ball. Click Here.

Part 2. Mobilizations.

1) Blog post on how to mobilize the Gluteus Medius/ITB using a tennis ball. Click here.

2) Blog post on how to mobilize the outside of the hip joint and adductors using resistance band. Click here.

Part 3. Stretching.

1) Blog post on stretches for the outside of the hip. Click here.

2) TFL stretch (video). Click here. (this is part of a series on IT Band syndrome. Scroll down to video and pics)

Part 4. Kinesiology Taping.

1) Taping application for the IT Band (to decrease activity and allow for healing). Click here.

Part 5. Strengthening. Coming soon.

Specific Injuries

Two part series on IT Band syndrome.

1) What is it? click here.

2) How to treat it. click here.