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if you get pain at the side of your pelvis or hip heres how to get rid of it quickly and then how to stop it coming back for good pain at the front of the hip usually comes from the hip joint itself or hip flexors but when its at the sides it almost always comes from the muscles that stabilize the sides of the pelvis even if you get pain right over the bony part of your hip like in tendonitis or bursitis its those pelvic stabilizing muscles that will be the underlying cause releasing any knots in those three muscles can often give you instantaneous relief but to stop it coming back you need to activate and strengthen those muscles too so im going to show you how to release and strengthen those muscles now always start with the muscle release because the muscle strengthening exercise will work much better once youve released the muscles lie face up on a hard surface with knees bent and put a tennis ball here halfway out from the bony lumps each side of your pelvis just below the b