You’ll see it on almost every foam roller insert, website and how-to demonstration: someone sitting on a foam roller on their glutes, presumably trying to “release” their glutes, or hips.
Every week I get emails from people who tell me how frustrated they are because no matter how many times they release their glutes, their hip pain keeps coming back.
Have you ever gotten a massage and had the therapist dig their fists or elbows in your glutes and tell you how tight your hips are? I have, and an hour later my gluteus medius was spasming like crazy. I had to go run up a mountain and get my glute back its contractility before it stopped spasming.
Many times a client of mine will beg me to release their glutes, and I offer them my warning: if I do this, your pain could get worse. If you’re willing to risk that, we can find out if it’s the cause of your pain. I’ve been doing this work since 2008, and in all that time I would guess maybe 5 people out of a thousand needed me to get into their glutes to get out of pain. Meanwhile, most of the people who begged me to try it experienced either no benefits from it or got the same spasm I did.
That’s because where the pain is (or spasm), isn’t the problem.
Releasing the part of your body trying desperately to stabilize your pelvis or spine despite being recruited due to major compensations, so often backfires.
Don’t let this be you!
I want you to be smart about your fascia release efforts. Instead of going after the site of pain (your glutes), you’re going to “map” your lower body fascia and find the root cause. It could be in your quads, hip flexors, IT Bands, adductors, calves, TFL…but it most likely is NOT your gluteus medius, piriformis or other glute muscle.
Are you coming here looking for solutions to posterior hip pain, glute pain, SI pain etc? Try leaving your glutes alone and do it my way…then share your results and inspire someone else to go find the root cause!
Sometimes it’s not just about knowing what TO do, but also knowing what NOT to do. Now you know 🙂