Protocol for Achy Buttcheeks

Understanding the Source of Your Chronic Pain

If you spend most of your days sitting down, an elbow in the butt might be just the thing you need. That achy buttcheek feeling is more common than you think, and it’s often misunderstood. People might blame their gluteus muscles for the pain. This misunderstanding can lead to ineffective treatments and prolonged discomfort. In my experience, I've noticed the real culprits can be the deeper rotator muscles of the hip like the piriformis, gemellus, obturators, and quadratus femoris. These muscles sit underneath the glutes to stabilize the hip and allow smooth mobility through the joint. As a licensed massage therapist, I practice a protocol that targets these hidden sources of pain, helping my clients get relief from hip pain that just won’t quit.

Tight hamstrings and a stiff IT band can also contribute to hip and butt pain. These tissues connect so they affect each other. So tension in one area can cause discomfort elsewhere. For example, tight hamstrings can pull on the pelvis, affecting your lower back and hips. Consider this: the IT band runs along the outside of your thigh and passes over the greater trochanter (your hip bone). So if the IT band is tight or inflamed it can also affect your hips.

Introducing my Deep Hip Rotators Protocol (a.k.a. Achy Butt Protocol)

Achy Buttcheek Protocol

Sitting compresses the hip muscles and can cause chronic pain over time. Using the following techniques helps prevent pain from building up and keeps the hips flexible. This protocol is designed for people who sit a lot at work, athletes, people who fly on airplanes, or anyone dealing with chronic hip pain. It focuses on releasing tension in the deep hip rotators, hamstrings, and IT band to improve mobility and reduce inflammation. Here is the explanation of each technique from the video (remember, the techniques in the video are sped up for social media. I go slow and low when we are in the massage studio):

• Flat-Elbow Tissue Release

  One of the key techniques I use involves applying pressure with the flat part of my elbow to the buttcheek area. Don’t worry, there’s no jabbing or sharp pain. It is firm, controlled, slow pressure that helps release tight tissues. This method targets the deep muscles without causing discomfort.

• Leg-Assisted Rolling

  After releasing the tissues with the elbow, I use your lower leg as a lever to gently roll over the fascia and muscles.

• Stretching Fascia

  Then I slowly stretch the fascia and muscles around the hip and thigh which reduces inflammation and eases nerve irritation.

• Making Biscuits: A Petrissage Technique

  I describe this part of the protocol as “making biscuits.” This is a kneading motion that feels amazing and helps relax the muscles further. It’s especially effective for promoting blood flow to the area.

• Releasing Quads from Behind

  I can help relieve knee pain from behind while clients are lying face-down. The tendons converge just above the inside of the knee and can cause pain so this is often a sore spot. Clients love the way this release feels.

  
  

Why This Protocol Works

By focusing on the deep lateral rotators and surrounding tissues, this protocol addresses the root causes of many cases of hip pain and knee pain. When the fascia and muscles in these areas are tight or inflamed, they can compress nerves like the sciatic nerve, causing pain that radiates down the back of the leg.

Releasing the fascia and muscles in these areas improves circulation, allowing the nerves to calm down, inflammation to decrease, and mobility to improve. Clients often notice less pain and more freedom of movement in their joints after just one session.

Real-Life Example

I worked on a football player who was suffering for 7 months. They thought their hamstring was the source of their pain so they taped it every game. Coach had them doing all kinds of squats to isolate and strengthen the gluteus minimus, gluteus medius, and gluteus maximus muscles. After applying my Achy Butt Protocol for just 20 minutes, we discovered that a locked up obturator muscle and the fascia influencing that one small muscle were the real source of the pain. Once those tissues were released the client bounced up off my massage table, almost completely pain-free. We can accomplish a lot together in just 20 minutes.

Two weeks later, they specifically requested me as their massage therapist, returning with a huge smile. They talked about how their performance improved both in practice and on the field. "Could you do that thing again? It really helped."

For office workers, athletes, or anyone who sits for long periods, this protocol can be a game-changer.

Tips for Managing Hip and Knee Pain at Home

While professional treatment is ideal, you can support your recovery with some simple habits:

• Take breaks from sitting every hour to stand and stretch.

• Incorporate gentle hip stretches focusing on the piriformis and hamstrings. I give clients self-care pain management plans after every session.

• Use a soft, inflatable 4" myofascial ball on your IT band or under your buttcheek to reduce tension.

• Practice good posture to avoid unnecessary strain on your hips and lower back.

  
  

When to Seek Professional Help

If you have persistent hip pain, knee pain, or butt pain that doesn’t improve with self-care, consider seeing a qualified manual (massage) therapist. A licensed massage therapist trained in myofascial release can tailor treatments to your needs and help you recover faster.

Achy buttcheeks and knee pain often come from hidden muscle tension rather than obvious injuries. My Achy Butt Protocol targets these deep muscles, releasing tightness and reducing inflammation. Whether you sit all day, travel frequently, or play sports, this approach can ease chronic pain and restore your mobility. Book time on my massage table, your hips and knees will thank you.