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Meet the 12 Muscles Causing Your Hip Pain

Updated: Jan 8

OC Pain Relief & Bodywork / OC TriAthlete Massage Pain Relief for Hip Pain.

Muscles can be so tight in the hip region that they present as symptoms of Sciatica. Your hips possess four groups of hip joint muscles that work together to allow movement — gluteal, lateral, abductor and iliopsoas.

Some of the reasons hip pain happens in the body:
  • Injury - This could be direct injury to a hip muscle or direct injury to muscles and ligaments that surround the hip.

  • Tight hamstring muscles - These muscles run down the back of your thigh and when chronically tight can pull on the pelvis and hips and can cause pain.

  • Tight butt muscles - Like the hamstrings, tight butt muscles(glutes) can pull on the hip causing pain.

  • Tight hip flexor muscles - These muscles are often overlooked by many massage therapists, but tight hip flexors(part of the core muscle group) can be a big reason why hips and low backs are tight and sore.

  • Tight IT band -That's the connective tissue that runs along the sides of your thighs. It's not a muscle. It's connective tissue so it require a specific type of massage called myofascial release.

  • Weak muscles - Weak muscles around the hip joint can cause the joint to be chronically inflamed and can cause sprain or dislocation of the hip joint.

  • Lack of proper sitting or improper exercise -If you are constantly torquing your hips or lower body when sitting or exercising this can cause chronic hip pain.

  • Hip sprain -The ligaments and tendon's around the hip joint can become strained.

  • Hip dislocation -When the ligaments are strained so much that the hip comes out of the socket. Sometimes massage is contraindicated(not advised) until the hip joint is put back into place by a trained professional(doctor or chiropractor or osteopath).

  • Ruptured or herniated discs in the spine - These can cause referral pain into the hips.

  • Chronic inflammation - From diet, arthritis, infection, bursitis or something else that is causing irritation and inflammation in the hip area.

  • Residual effects from hip surgery - If the hip isn't healing properly from hip surgery then pain can be a symptom of that.

Sometimes the actual problem is not really in your hip even though you think it is. Sometimes it's in another area of the body and the pain is referring to the hip. This is why having a skilled massage therapist knowledgeable in referral pain is important.

  1. Gluteus Minimus

  2. Vastus Lateralis

  3. Piriformis

  4. Quadratus Lumborum

  5. Tensor Fasciae Latae

  6. Vastus Intermedius

  7. Gluteus Maximus

  8. Vastus Lateralis

  9. Rectus Femoris

  10. Gluteus Medius

  11. Iliocostalis Lumborum

  12. Piriformis


See the referral pain below:


Right after your massage therapy, you will likely feel more relaxed and rested than when you came in. The day after your therapy, you may feel a bit sore. This is actually a normal occurrence for many types of this therapy. During a Therapeutic Massage I utilize cross-fiber friction, trigger point therapy, and myofascial release to "work out " the knots in your muscles. Massage it comparable to a strenuous workout, after which your muscles may be sore. Another factor that can cause soreness after this therapy is dehydration. If your muscles are not hydrated enough to be pliable, they will be sore the next day. That's why we recommended being hydrated for your appointment & to drink half your weight in ounces of water after your session.


Book Your session today and lets create a plan to get your out of pain, get your range of motion back and prevent injury.

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