My Top 5 Lower Body Trigger Points

In my previous post, I mentioned how foam rolling has been helpful for me in preparing my body for exercise. Now, I will show you my top 5 lower body trigger points and how I attend to them.

  • 5. Piriformis


  • The first time I was shown this piriformis muscle release, I remember instantly feeling relief- like a weight was taken off my hips. After 5 minutes of rolling out, I remember standing up and feeling 10 lbs lighter. It’s been in my routine ever since then and that’s why the piriformis muscle is #5 on My Top 5 Lower Body Trigger Points list.

    Watch this video from my 24 Hour Fitness days to learn more about releasing the piriformis muscle with a medicine ball.

  • 4. IT Band


  • Releasing the IT band can be a painful if it is not done often. A stiff IT band can limit the range of motion of the hip and knee. This is why I choose the IT band as #4 on My Top 5 Lower Body Trigger Points list.

    Watch this video from my 24 Hour Fitness days to learn more about releasing the IT band with a medicine ball.

  • 3. TFL


  • The TFL muscle stays active in the seated position. So, after long days of sitting I make sure to address these muscles specifically. Bringing awareness to my TFL has helped alleviate lower back aches which is why it is #3 on My Top 5 Lower Body Trigger Points list.

    Watch this video from my 24 Hour Fitness days to learn more about releasing the TFL with a lacrosse ball.

  • 2. Gluteus Medius


  • The gluteus medius is #2 on My Top 5 Lower Body Trigger Points list. When over-active, I can feel how these muscles effect my hips by rotating them externally. Releasing this muscles helps restore alignment in my hips.

    Watch this video from my 24 Hour Fitness days to learn more about releasing the gluteus medius with a lacrosse ball.

  • 1. Hamstrings


  • When I release my hamstrings muscle I feel lighter and more flexible. I like to release one leg and compare it to the other leg before continuing to the other side. There’s always a noticeable difference there is. I’m aware that this releases effects the entire back side of my body (posterior chain). It’s highly effective in loosening me up. That’s why it’s my TOP lower body trigger point.

    Watch this video from my 24 Hour Fitness days to learn more about releasing the hamstrings with a lacrosse ball.

Explore these releases on your own and share the experience in the comments section below. What are your top 5 lower body trigger points? Please share this post with anyone who would appreciate it, too.

Special thanks to the Complete Anatomy App and The Trigger Point Therapy Workbook for the tools to make these graphics possible.

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