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MFR for Joint Conditions – Specifically Osteoarthritis in the Hip

By Emily D’Alterio for Yoga Medicine.

2. Quadriceps

Place ball on your quad starting above knee & work slowly up thigh. Roll & compress on trigger points. Lower leg can relax or slowly moving heel to glutes.

3. TFL

Top of ITB – Lay on your side, please ball on the front of your hip (at your pocket), below bony protrusion. Compress then move lower, cover the whole outer edge of hip.

4. Erector Spinae & QL

Place two balls on either side of the spine, above the pelvis. Roll up & down the back, pausing to compress in lower, middle & upper back. Pause in the lower back, take knees to one side and pause. Repeat other side.

5. Feet

Place ball under foot – make slow circles under the foot, pause on trigger points at toe mounds, ball of foot and arch, scribble the heel, roll from toes to heel covering entire surface.

1.“OA is the most common joint disorder in the United States” Zhang, Y., & Jordan, J., 2011, ‘Epidemiology of Osteoarthritis’. Clin Geriatr Med. 2010 Aug; 26(3): 355-369 –>
Tuhina, N. 2013, ‘The Epidemiology and Impact of Pain in Osteoarthritic. Osteoarthritis. 2013 Sep; 21(9): 1145-1153 –>

2. WHO Department of Chronic Diseases and Health Promotion. Available at:
3. ‘The Epidemiology and Impact of Pain in Osteoarthritic. Osteoarthritis. 2013 Sep; 21(9): 1145-1153 –>

4. “research indicates that patient education, manual therapy, or exercise intervention…”
Svege, I., Nordsletten, L., Fernandes, L., & Risberg, M. (2015). Exercise therapy may postpone total hip replacement surgery in patients with hip osteoarthritis: A long-term follow-up of a randomised trial. Annals of the Rheumatic Diseases, 74(1), 164. Poquet, N., Williams, M., & Bennell, K. (2016). ‘Exercise for Osteoarthritic of the Hip.’ Physical Therapy 2016 Nov; 96(11):1689-1694.

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Yoga Medicine® is a thorough, anatomically based training system that trains teachers across the globe to work more powerfully with their students. Yoga Medicine® is a community of teachers who are trained to understand the function and dysfunction of the human body in order to work more effectively with healthcare practitioners. Yoga Medicine loves to post articles based on yoga teacher's experiences, yoga-related research, the relationship between yoga and healthcare, and much more. We welcome guest submissions as well - please contact to discuss further details.

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