Hip pain can plague you for years if you don't fix the underlying cause.

如果不解決根本原因，髖關節疼痛可能會困擾您多年。

So today I'm going to show you how to release the muscle that causes hip pain for instant relief, and then another simple exercise that'll stop it from ever coming back.

是以，今天我將教你如何釋放導致髖關節疼痛的肌肉，讓疼痛立即得到緩解，然後再做一個簡單的練習，讓疼痛不再復發。

Understand.

瞭解。

Prevent.

預防。

Improve.

改進。

Disclaimer.

免責聲明

Disclaimer.

免責聲明

Painful muscle knots tend to form in the outer gluteal muscles here, and these knots can refer pain to the hip.

這裡的臀外側肌肉容易形成疼痛的肌肉結節，這些結節會將疼痛傳導到臀部。

Pelvis and even the lower back.

骨盆，甚至下背部。

Releasing these knots floods the muscle with blood, bringing a huge relief.

釋放這些結使肌肉充血，從而帶來巨大的緩解。

To do this, lie on your back on a hard surface with legs bent.

要做到這一點，仰臥在堅硬的地面上，雙腿彎曲。

Place a tennis ball on that point, and then roll your hips and shoulders to that side and put some of your body weight onto the ball.

在該穴位上放一個網球，然後將臀部和肩膀向該側滾動，並將身體的部分重量放在球上。

If you're on the right spot, you'll feel a very intense aching pain in the muscle to begin with.

如果你找對了位置，一開始就會感覺到肌肉有非常強烈的痠痛感。

Knots cause an intense aching pain, when compressed.

當受到擠壓時，結會引起劇烈疼痛。

It hurts a lot, but hurts good, if you know what I mean.

它很疼，但疼得很好，如果你明白我的意思的話。

If you don't feel anything, just move the ball around a bit in this area, searching for a tender point that indicates that there's a knot there.

如果沒有任何感覺，就在這一區域稍微移動一下球，尋找一個柔軟的點，表明那裡有一個結。

Once you find a sore knot, lean your body weight against the ball without moving for a minute or so.

找到痛點後，將身體重心靠在球上，一分鐘左右不動。

Relax your lower leg.

放鬆小腿。

Don't roll over the knot, just relax over that point.

不要在結上滾動，只需在該點上放鬆。

You'll find that the intense aching pain of pressing the knot starts to slowly reduce.

你會發現，按壓繩結時的劇烈疼痛開始慢慢減輕。

If it hurts too much to begin with to put your body weight on the ball, either roll some of your weight off the ball or lift some of your weight off the ball with your opposite leg.

如果一開始就把身體重量放在球上太疼，可以把身體重量從球上滾下來，或者用對側腿把身體重量從球上抬起來。

When the knot eases and relaxes, you can look for another point.

當繩結放鬆時，就可以尋找另一個點。

You'll likely find a few points close to each other.

您可能會發現有幾個點彼此接近。

To release knots in this area, you should end up lying halfway between face up and on your side.

要釋放這個部位的結，你應該在臉朝上和側臥之間選擇一個半躺的姿勢。

But if you find knots a bit more to the side of your pelvis, you should be lying almost completely on your side to press the ball into the knots.

但如果你發現骨盆側邊有結節，你應該幾乎完全側臥，將球壓入結節中。

Support your neck.

支撐你的脖子。

Just make sure that you support your head and neck when you're lying on your side, and don't press the tennis ball against the bony part of your hip bone.

只要確保側臥時支撐住頭部和頸部，不要將網球壓在髖骨的骨質部位就可以了。

You can do this technique daily, and when you get up, you should feel significantly better straight away.

你可以每天做這個動作，起床後應該會感覺明顯好轉。

But at this stage, the job's really only half done.

但在現階段，工作其實只完成了一半。

The knots will just reform if you don't fix the underlying cause of the knots, which is weakness of the outer gluteal muscles.

如果不從根本上解決臀結的原因，即臀外側肌肉無力，臀結就會重新形成。

So how do you strengthen those muscles?

那麼，如何增強這些肌肉呢？

Well, the best way is using a special type of strengthening exercise called a closed chain exercise that mimics the natural action of those muscles.

那麼，最好的辦法就是使用一種特殊的強化鍛鍊方法，即模仿這些肌肉自然動作的閉合鏈鍛鍊。

So I'll show you how to do that now.

我現在就教你怎麼做。

Standing on the leg of your sore hip, squeeze the gluteal muscles on the outside of your pelvis to slowly tilt your pelvis up on the other side.

站在臀部疼痛的那條腿上，擠壓骨盆外側的臀部肌肉，使骨盆慢慢向另一側傾斜。

Sore hip.

臀部痠痛

Pause for a few seconds at the top and then slowly lower down again.

在頂端停頓幾秒鐘，然後再慢慢放下。

And repeat.

然後重複。

It helps to keep your body and opposite leg in a straight line and move very slowly.

身體和對側腿部保持在一條直線上，並緩慢移動，這樣會有幫助。

You're not lifting with the other leg or using your back muscles to move.

你沒有用另一條腿抬起或用背部肌肉移動。

Instead, focus on using your outer hip muscles to slowly lift and lower the side of your pelvis.

相反，重點是用臀部外側的肌肉慢慢抬起和放下骨盆的一側。

Aim to use the muscles here.

目標是使用這裡的肌肉。

After several reps, you should start to feel a burn in those muscles.

做幾次後，你應該開始感覺到這些肌肉在燃燒。

The weaker they are, the earlier you'll feel it.

它們越弱，你就會越早感覺到。

The key here is to stop when you start to feel that burn.

這裡的關鍵是，當你開始感覺到灼燒感時，就要停下來。

This could be anywhere between two or 10 slow reps.

這可能是兩次或 10 次緩慢的重複。

If you do too many, you strain and tighten the muscle.

如果做得太多，就會拉傷和拉緊肌肉。

But if you stop as soon as you feel a slight burn and then repeat that daily, you really strengthen the outer gluteal muscles.

但是，如果你在感覺到輕微灼燒感時立即停止，然後每天重複這樣的動作，就能真正增強臀外側肌肉的力量。

Some people notice the lasting benefit of this second exercise within a week.

有些人在一週內就能感受到第二次鍛鍊帶來的持久益處。

Others improve slower over a few weeks.

其他人則會在幾周內緩慢好轉。

But regardless of how quickly you respond, when you stop getting hip pain, don't stop and allow the problem to return.

但是，不管你的反應有多快，當你不再感到髖關節疼痛時，不要停下來，讓問題捲土重來。

Keep going, change to two or three times a week, ultimately you should aim at doing at least 20 reps without feeling a burn in the muscles a few times a week.

堅持下去，改為每週兩到三次，最終目標是每週至少做 20 次，且肌肉不會感到灼痛。

Doing the tennis ball release just before doing this strengthening exercise, especially in the first week, will help get you the best results.

尤其是在第一週，在做這項強化練習之前，先做網球釋放練習，將有助於獲得最佳效果。

Now, a stiff restricted pelvic joint might be a big part of the reason that these outer gluteal muscles are struggling.

現在，骨盆關節僵硬受限可能是臀外側肌肉掙扎的一大原因。

These muscles might not be strong enough to move such a stiff joint.

這些肌肉可能不夠強壯，無法移動如此僵硬的關節。

So to fix a restricted tight pelvic joint, make sure that you watch this video next.

是以，要解決骨盆關節受限緊繃的問題，請務必接下來觀看這段視頻。