Get instant relief from outer hip pain with the first exercise, then use the rest of the set to address the underlying causes and get rid of hip pain for good.

If you have outer hip pain on the outside (not the front or the back), your TFL (tensor fascia latae muscle) is probably tired and compensates for other sleepy muscles. Your iliopsoas might be the culprit, but it could also be the gluteus medius and gluteus minimus.

You will need a foam roller for the first exercise which will get you some immediate relief. If that's too intense, you don't need the superfirm ridged one like Coach E has in the video.

The second exercise requires some foundation work. (These are easy and good to know for any exercises you do.) First, you'll need to know how to do the short and skinny foot. See the link below for Waking Up Your Dead Feet. Do that first, then activate your pelvic floor before you start the rest of the activation in the exercise.

The third and fourth exercises activate the sleepy muscles that force your TFL to do their jobs. The activation patterns help your brain focus on using these muscles in your everyday life to ease the compensatory strain. Take it slow and focus on the cues for form. You'll need a blank, sturdy wall for both exercises.

Do this routine 23 times a week for 4 weeks, and you'll be well on your way to fixing your outer hip pain.

If these exercises helped your hips feel even a little better, keep at it over the next few weeks and tap those like, subscribe, and notify buttons so you're the first to know when we release new videos that help you move freely and without pain for life.

IN THIS VIDEO

00:00 Intro
00:20 Anatomy info
02:28 Exercise 1 ASMR: ITB & TFL
04:45 Exercise 2 Standing Glute Contraction
07:20 Exercise 3 SideLying Hip Abduction
09:30 Exercise 4 Standing Slumpy Psoas
11:45 Routine summary
12:20 Next steps

RESOURCES AND LINKS MENTIONED

Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]:    • Your Psoas Isn't Just Tight, It's WEA...  

How to Properly "Stretch" Your Glutes to Increase Hip Mobility & Squat Depth:    • How to Properly “Stretch” Your Glutes...  

How To Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening):    • How to Wake Up Your DEAD Feet (3 Exer...  

Hip Pain Solution: https://www.precisionmovement.coach/h... restores hip pocket centration, easing hip pain, delaying replacement surgery, and helping to counteract sitting; designed with different exercises for different tiers of pain

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 12 weeks (only 35 mins/day!)

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patientphysician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

Anatomy images and animations by © BioDigital, Inc.