You’re not alone if you’ve ever experienced a persistent, deep hip ache brought on by prolonged sitting, gardening, running, or simply daily living. As someone who has worked with active women and seniors who want to increase their mobility and reduce chronic pain, I can attest to the effectiveness of a basic lacrosse ball in treating hip pain.
I’ll explain how to use a lacrosse ball for hip pain in detail in this guide, offer my personal experiences, and give you the confidence to incorporate this method into your self-care regimen.
Why Use a Lacrosse Ball for Hip Pain?
Lacrosse balls are cheap, portable, and incredibly good at releasing trigger points, which are hard-to-get rid of muscle knots. A lacrosse ball targets deep, localized tension, as opposed to foam rollers, which target larger areas.
Research and clinical experience (including the methods outlined by Inertia Physio and Fairway Chiropractic) have shown that applying a lacrosse ball to your hip muscles can:
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Release chronic tension in the glutes, piriformis, and hip flexors
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Improve circulation and mobility
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Ease referred pain in the lower back and knees
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Support recovery from exercise or prolonged sitting
I first tried this after months of nagging hip pain from long days at my desk. No matter how much I stretched, the discomfort would creep back. Within a week of consistent lacrosse ball work, my hips felt lighter, my low back stopped seizing up, and I slept better.
Who Benefits Most from Lacrosse Ball Hip Release?
Women, seniors, and active adults tend to benefit the most:
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Women often experience hip tightness from hormonal changes, pregnancy-related postural shifts, or muscle imbalances.
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Seniors may develop hip pain due to arthritis, decreased muscle tone, or years of compensation patterns.
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Athletes and desk workers alike develop chronic trigger points in the hips, especially if they sit for hours.
While almost anyone can use this technique, always check with your doctor or physiotherapist if you have:
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Severe osteoporosis
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Recent hip replacement
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Acute injury or infection
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Blood clot risk
Understanding Common Hip Pain Trigger Points
Before you start, it helps to know where to apply pressure. Here are the most common hip-related trigger points:
Gluteus Medius and Minimus
These muscles sit on the outer side of your hips. Trigger points here can feel like dull pain around your hip socket and outer thigh.
Piriformis
Deep under the glutes, this small muscle can compress the sciatic nerve, leading to pain down the back of the leg.
Tensor Fasciae Latae (TFL)
Located on the upper outer thigh, this muscle contributes to hip stiffness and IT band discomfort.
Hip Flexors (Psoas and Iliacus)
These muscles get tight when you sit a lot, causing deep front-hip aches and contributing to low back pain.
Adductors
The inner thigh muscles can also refer pain into the groin or knee.
Below I’ll break down practical techniques you can try at home. For each area, spend about 1–2 minutes, breathing slowly. It’s normal to feel discomfort, but never push into sharp pain.
1. Gluteus Medius and Minimus Release
Best for: Women who walk or run a lot, seniors with hip arthritis
How to Do It:
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Lie on your side on a mat.
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Place the lacrosse ball just below the bony ridge of your outer hip.
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Slowly shift your weight onto the ball until you feel a tender spot.
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Hold steady pressure or make small circles.
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Breathe deeply for 60–90 seconds.
Pro Tip: If it feels too intense, place a folded towel over the ball.
2. Piriformis Release (Seated)
Best for: Sciatic nerve discomfort, lower back tension
How to Do It:
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Sit on a firm chair.
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Place the lacrosse ball under one buttock, just to the side of your tailbone.
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Cross your ankle over the opposite knee to expose the piriformis.
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Gently lean toward the ball, rocking side to side.
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Stay here 1–2 minutes, breathing slowly.
Personal Experience: When I first tried this, I was shocked how much tenderness I found. Consistent practice eased the ache I used to feel when getting up from chairs.
3. Tensor Fasciae Latae (TFL) Release
Best for: Outer hip tightness, IT band pain
How to Do It:
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Lie face-down with your hip slightly rotated inward.
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Place the ball just below the front corner of your hip bone.
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Slowly lower your body onto the ball.
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Move your leg gently to adjust pressure.
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Hold 60–90 seconds.
Tip for Seniors: Use a softer massage ball if this feels too intense.
4. Hip Flexor Release
Best for: Desk workers, anterior hip pain
How to Do It:
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Lie face-down on the floor.
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Place the lacrosse ball about 2 inches to the side of your belly button.
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Gently shift your weight onto the ball.
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Slowly bend your knee to feel the stretch deepen.
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Hold for 1 minute, switch sides.
Note: Avoid this area if you have abdominal surgeries or hernia concerns.
5. Adductor (Inner Thigh) Release
Best for: Groin tightness, medial knee pain
How to Do It:
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Lie face-down with your knee bent out to the side.
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Place the ball high on your inner thigh.
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Lean your weight gently into the ball.
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Breathe, hold for 1–2 minutes.
Safety and Comfort Tips
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Start slow—one area per day is plenty at first.
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Never place the ball directly on joints or bones.
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Use a softer ball if you bruise easily.
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Hydrate after to help flush out toxins.
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If you have balance issues, perform techniques on the bed.
Benefits You Can Expect
From both my personal experience and working with clients over the years, I’ve seen how consistent use of a lacrosse ball for hip release can bring real, noticeable improvements. One of the most immediate benefits is enhanced hip flexibility, especially valuable for women who practice yoga, go on regular walks, or simply want to move more freely. Loosening the muscles around the hips allows for a greater range of motion, making daily movements smoother and less restricted.
For older adults or seniors, this technique is a game-changer. It significantly reduces stiffness, which is often a barrier to performing basic tasks like standing up from a chair or climbing a flight of stairs. By targeting and releasing tension in the deep hip muscles, seniors can regain some of the mobility they might have lost with age or inactivity, which can dramatically increase their confidence and independence.
Another major benefit is the reduction of referred pain, particularly into the lower back or knees. Tight hip muscles can create imbalances that strain surrounding joints and tissues. When these muscles are relaxed through targeted pressure, the tension eases not just locally, but in those neighboring problem areas too.
There’s also a notable boost in blood circulation following lacrosse ball release. As muscle knots and adhesions break down, fresh blood can flow more freely through the area, delivering oxygen and nutrients while helping flush out metabolic waste. This enhanced circulation supports the body’s natural healing process, which is especially helpful for anyone recovering from minor injuries or dealing with chronic muscle tightness.
Finally, one of the most overlooked but powerful benefits is the mental and emotional calm that comes from the release work. Applying deep, sustained pressure to tight areas stimulates the parasympathetic nervous system, which is responsible for the body’s “rest and digest” functions. As a result, many people experience a noticeable drop in stress, improved mood, and an overall sense of relaxation—often within just a few minutes of starting the practice.
How Often Should You Do It?
For best results, try 3–5 sessions per week, spending 5–10 minutes total per session. Consistency is more important than duration.
If you’re an active woman training regularly or a senior working on mobility, making this part of your daily routine—even for just a few minutes—can make a world of difference.
Combining Lacrosse Ball Release with Other Strategies
To maximize relief:
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Pair with gentle stretching (like figure-4 glute stretch).
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Apply heat before rolling to loosen tissues.
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Finish with diaphragmatic breathing to relax the nervous system.
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Consider working with a physiotherapist for guided techniques.
My Personal Takeaway
I initially believed lacrosse ball techniques were just another “fitness fad” when I incorporated them into my own routine. But as time went on, they emerged as one of the most straightforward and effective ways to maintain the health of my hips.
“I never knew a little ball could help this much” is a common statement I hear from clients who range in age from working mothers to retired grandparents.
You don’t have to put up with hip pain, even though it can be depressing. You can take control of your own comfort, mobility, and well-being by learning how to use a lacrosse ball for hip pain. This tiny investment in time and self-care can have a big impact, regardless of whether you’re an active woman, an elderly person trying to maintain your independence, or just sick of persistent stress.
