10 hip massage techniques for pain relief

Your hips are the powerhouse of your body: a bridge between your upper and lower halves to support nearly every movement you make. Because your hips do so much, the surrounding muscles can often hold tension as a natural response to stress, activity changes, or staying in one position for too long.

This is where hip massage can make a big difference. Research shows that massage is effective at reducing muscle and joint pain and improving function. "Think of massage as a way to hit 'reset' on your muscle tension," says Scott Loving, PT, DPT, a physical therapist at Hinge Health. "It helps calm down the area and improves blood flow, making it easier for your hips to do their job without feeling restricted."

Hip massage, including the kind you can do with simple at-home techniques, can be a valuable tool to help you stay flexible and improve hip mobility, so you can continue doing the activities you love with less hip pain and more flexibility. 

Read on to learn more about various hip massage techniques and how to do them at home, with tips from Hinge Health physical therapists.

Hip pain and the role of massage

Hip pain is common and often results from injury, muscle tension, or doing more activity than your body is ready for. Common causes of hip pain include:

• Sprains or strains. An overstretching or straining of a muscle, tendon, or ligament around the hip. 

• Osteoarthritis. Natural changes in joint tissue that can lead to stiffness, swelling, or inflammation.

• Tendonitis: Inflammation of tendons, which are the tissue that attaches muscles to bones.

• Bursitis: Inflammation of the fluid-filled sacs (bursae) that cushion and support smooth joint motion.

• Iliotibial (IT) band syndrome: Irritation of the long band of connective tissue on the outside of the leg.

“Massage helps relieve tension, improve blood flow, and restore healthy function of tissues. Because of these clear benefits, massage can be supportive for a wide range of hip-related conditions,” says Dr. Loving. 

Pairing massage and movement

Massage is a hands-on treatment often performed by a professional massage therapist. It can  address muscle tension, tightness, and discomfort in the hip area. Massage for hip pain can work best when it's part of an overall treatment plan — especially when you combine it with movement.

“Think of exercise as like the main course for hip pain relief, and massage as the dessert,” says Dr. Loving. “Massage is a perfect counterpart to exercise. When you exercise, you’re activating tissue and getting blood and oxygen flowing to help with healing. Massage is another way to get many of the same benefits.” 

Unlike exercise, massage won’t help build strength. But by reducing tension and improving mobility, massage can help reduce future hip pain. By increasing flexibility and mobility, massage can make physical therapy and targeted exercises easier and more effective — so you have more tools to get ahead of hip pain. 

10 hip massage techniques for pain relief 

There are many types of massage that can help with hip pain. Some done by professionals and others you can do at home. “They are all valuable and serve different purposes,” says Dr. Loving. Often, a combination of techniques provides the most relief.

Professional massage techniques

Professional massage can be provided by a massage therapist or by a physical therapist who incorporates massage techniques (also known by physical therapists as “manual therapy”) into in-person treatment sessions. Your massage practitioner will work with you to understand your body’s unique needs and customize massage treatment for you. 

Here are some of the best types of massage for hip pain relief:

• Deep tissue massage. As its name suggests, deep tissue massage uses more pressure to release tension and stiffness in deeper layers of muscles and connective tissue. This may feel more uncomfortable for some people, but it should never be painful. This technique is frequently used for chronic pain and muscle tension.

• Trigger point massage. This technique focuses on "knots" or tight bands of muscle fibers that feel sensitive and can cause pain in other parts of the body. By applying direct, steady pressure to these specific spots, you can help the muscle finally relax. It’s particularly helpful for easing tension related to spending a long time in one position or doing more activity than your body is used to. While a therapist often does this, you can easily try it at home by leaning into a tennis ball against a wall or the floor.

• Myofascial release. Instead of focusing on one spot, myofascial release uses gentle, sustained pressure to relax the fascia—the thin, elastic tissue that surrounds and supports your muscles. Because fascia is interconnected like a tight sweater, this technique is performed over broad areas to slowly stretch the tissue and restore flexibility. At home, using a foam roller is one of the most effective ways to perform this type of release on your own.

• Sports massage. A sports massage supports movement, performance, and recovery. By targeting the muscle groups most engaged in your sports or activities, this technique addresses tightness, soreness, or fatigue that might arise from activity specific movements. If you're very active or if you're a runner, weightlifter, or play a sport, a sports massage may be beneficial.

• Swedish massage. This massage technique uses long, gentle glides to increase blood flow and promote relaxation. The lighter pressure may be a good option if your hips are more sensitive.

Self-massage tools and techniques 

You don't need a professional to experience the benefits of massage. These simple tools can help you find relief at home. Tools for self-massage include: 

• Hands. Use your palms, thumbs, or knuckles to knead and apply pressure. Your hands may fatigue quickly, though, since the muscles in the hip area are large and strong. If you can’t get the right amount of leverage with your hands, try another self-massage technique. 

• Foam roller. It massages a large area and is a form of myofascial release. The more you press your body weight onto the roller, the deeper the massage. 

• Tennis or lacrosse ball. With a ball, you can work a specific spot like a trigger point and go deeper. The more you press, the deeper the massage. But be sure to stay within a comfort level that allows you to relax. 

• Massage gun. This handheld device provides rapid, repetitive pressure and vibration. Massage guns also come with a variety of attachments, or heads, so you can tailor the intensity. 

• Massage plus stretching. Combining massage with gentle hip stretches (like using a foam roller or ball during a figure-four stretch) may be even more effective.

Benefits of regular hip massages

Massage offers benefits that go beyond temporary pain relief. By targeting the soft tissues around your hips, massage can help improve your mobility and physical performance, aid in recovery after exercise, and boost your mood. 

Here is how adding massage to your routine can help:

• Improve mobility and performance. Pain and muscle tension can restrict your range of motion, making it harder to squat, walk, or run efficiently. By helping your muscles relax, massage can improve your hip flexibility and range of motion. This allows you to move with better form and efficiency, whether you are picking up groceries or training for a 5K.

• Aid recovery. Massage increases blood flow to the area, which brings oxygen and nutrients to your muscles. This circulation boost can support your body’s natural recovery process after a workout or during a pain flare-up.

• Support healthy movement patterns. When your hips feel stiff or sensitive, you might adjust the way you move to avoid discomfort. Massage helps relax your muscles and reduce sensitivity, helping you move more naturally and comfortably during activities.

• Enhance mental well-being. Pain is physical, but it is also linked to your overall stress level. Research shows that massage can significantly reduce anxiety and improve sleep quality. By promoting relaxation, massage helps interrupt the cycle where stress creates muscle tension, which then causes more pain.

Helpful tips for at-home hip massage 

There’s no single right way to give yourself a good hip massage. It all depends on your comfort level and what feels good to you. The key is to go slow, listen to your body, and adjust as needed. 

Here are more tips for self-massage:

• Use before or after workouts. “Hip massage can be done before or after activity,” says Dr. Loving. A pre-workout massage helps reduce tension, so you can move more effectively. Afterward, a massage can help you stretch, improve flexibility, and aid recovery.

• Start gently. Massage shouldn’t be painful. Gradually build up to firmer pressure as your body adjusts. If an area is tender, stick with light to moderate pressure.

• Listen to your body. If something isn’t feeling good, lighten the pressure, or avoid the spot altogether if it’s too painful.

• Take deep breaths. Deep breathing helps relax you and your muscles for greater benefits.

• Stretch as you roll. “An effective technique when rolling on a ball or foam roller is to cross your leg like you’re doing a figure four stretch,” says Dr. Loving. It can target tight hip muscles more effectively.

• Choose tools wisely. A foam roller doesn’t go as deep as a tennis or lacrosse ball when rolling. Foam rollers work well for larger areas, while balls are better for targeting specific sensitive spots or trigger points. 

• Expect mild soreness. A little post-massage tenderness is normal. However, if soreness is severe, lasts for more than a day, or there’s bruising, apply less pressure next time.

Performing these moves regularly will help your hips move freely.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

PT tip: Maintain the benefits of massage with stretching 

Massage can help improve hip mobility. But exercise, including targeted stretches, is key to maintaining that mobility. Dr. Loving recommends the following hip stretches, especially when paired with at-home or professional hip massage. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Crawford, C., Boyd, C., Paat, C. F., Price, A., Xenakis, L., Yang, E., Zhang, W., & Evidence for Massage Therapy (EMT) Working Group. (2016). The impact of massage therapy on function in pain populations—A systematic review and meta-analysis of randomized controlled trials: Part I, patients experiencing pain in the general population. Pain Medicine, 17(7), 1353–1375. doi:10.1093/pm/pnw099

2. Field, T., Sauvageau, N., Gonzalez, G., & Diego, M. (2019). Hip pain is reduced following moderate pressure massage therapy. Chronic Pain and Management Journal, 2, 117. doi:10.29011/2576-957X/100017

3. Ikutomo, H., Nagai, K., Tagomori, K., Miura, N., Okamura, K., Okuno, T., Nakagawa, N., & Masuhara, K. (2022). Effects of foam rolling on hip pain in patients with hip osteoarthritis: A retrospective propensity-matched cohort study. Physiotherapy Theory and Practice, 38(8), 995–1002. doi:10.1080/09593985.2020.1812138

4. Monteiro, E. R., da Silva Novaes, J., Cavanaugh, M. T., Hoogenboom, B. J., Steele, J., Vingren, J. L., & Škarabot, J. (2019). Quadriceps foam rolling and rolling massage increases hip flexion and extension passive range-of-motion. Journal of Bodywork and Movement Therapies, 23(3), 575–580. doi:10.1016/j.jbmt.2019.01.008

5. Paoloni, J. (2024, May 20). Approach to the adult with unspecified hip pain. UpToDate.  https://www.uptodate.com/contents/approach-to-the-adult-with-unspecified-hip-pain