Whilst there is a great deal of talk about glutes strength to support hip and knee stability –and for good reasons- there is less out there about combating the tension that can arise from this very crucial area.
Gluteus medius and piriformis tightness can create strong tension at the side of the hip and might be a hard issue to get rid of. But here are a few useful tips.
Stretching can help but only if performed correctly and held for a prolonged period of time.
A fast stretch will only stimulate our natural body’s protective mechanism, the action of the muscle spindles that get activated by muscles change in length, e.g. stretching and speed. Holding the stretch longer will instead activate the inhibitory reaction of the Golgi Tendon Organ, which induces relaxation for approximately 20/25 seconds allowing to mover to the next barrier and achieve a greater stretch result. So the take out is if you stretch hold it for about 60 seconds.
As for the position I find that the most relaxing is lying on a soft mat/thick towel with one leg at 90 degrees, sole of foot against a wall or sofa, other leg crossed over. You can then modulate the amount of stretch that you can tolerate and hold for 60 seconds each side.
Muscle energy techniques: these harness the principles discussed above and add a muscle contraction of the opposing muscles (in this case the adductors –inner thigh muscles) leading to a post isometric relaxation. Some studies comparing this technique to pure stretching suggest that this leads to greater results especially for piriformis tightness. Muscle energy techniques are better performed with the assistance of a qualified practitioner (sports massage therapist, Physio or Osteopaths. Read full research study here https://www.oatext.com/effect-of-reciprocal-inhibition-and-post-isometric-relaxation-types-of-muscle-energy-technique-in-piriformis-syndrome–a-comparative-study.php#Article
Release techniques: a tennis ball or my famous or “infamous” backballs for those that want to target both gluteus medius and piriformis are great ways to release the tension on the area. Simply sitting on the floor on a tennis ball with the body on a slight diagonal line and the ball behind the hip on the fleshy part of the buttocks until you feel a release (about 60 seconds). There will be some pain and numbness but you should not experience any shooting pain or numbness if you do just stop. Here is a video from a Chiropractor showing this technique performed on a spiky ball or a roller.
Stretch for buttocks and hips
