How to decrease hip pain (beyond the stretching)

Hips can be stubborn.  Especially, if they are uncomfortable, painful and don’t know how to work like you want them too.

You can do all the stretching/mobility in the world.  But at some point it’s time to build your capacity (and strengthen the area).

[Now, remember that the principle of RICE can be beneficial (REST ICE COMPRESSION ELEVATION).  But I often have trouble cutting out all movement, such as walking…where you can help be the natural pump for circulation in your body.]

Now consider this.

If all you do everyday is walk from your car to your workplace, sit at the desk and then do the reverse…here’s what I want you to think of.  And I mean this very respectfully.

We need to build your capacity!  Especially if you have people depending on you (i.e. kids).  Right now your day to day activities may be like an 8 or 9 out 10. [10 being the most exertion ever].  Now, let’s think about how we can make your typical day be perceived more like a 4 out of 10.

Some simple things you can start to add in regularly.

Glute Strengthening (clam shells and banded walks) and Squatting

Clams shells and Banded (monster) walks.  Start with Clam shells then move on to banded monster walks.  It’s great for activation and at the same time teaching you to use your glutes and work your hips more efficiently.  Do them everyday by starting small and increasing your sets/reps.

Screen Shot 2018-04-01 at 9.24.39 PM
Clam shells exercise – learn to use your glutes

 

  • Clam Shells, a few sets of 10-15 per side

 

 

 

 

  • Squat once per week (at least).  By now you’ve probably guessed I am a big fan of squatting to enhance your health.  (benefits mentioned in many other articles).
    • Do some reps daily if you don’t plan on going to the gym.  For example: Set a goal and perform 2 sets of 25 every day.
Screen Shot 2018-03-26 at 12.02.02 PM
Notice I work to push my knees outward here and loosen up my groin muscles.

 

All these things work if you start small and build on them.  Add them in at a regular (increasing) pace and build on them.  Try to get 1-2% better per week in the beginning.  Make them part of your routine for a few months before you can say if “it worked” for you or not.

And remember, your neurology (brain-body connection) plays a big role in your healing and muscle coordination. (improving this part of the equation is what we help with here in the office).  A structural shift in the spine may actually be impacting your ability to improve and optimize your spine in relation to your hip health.

Let me know your thoughts?

If you are having trouble send me a video of what you’re working on and I’ll do my best to help you improve your form/performance.

 

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