This is a discussion on Hip issue, strengthen it? within the Aches, Pains, and Injuries forums, part of the The Clinic category; I have been off for two weeks, and going in to my third. I'm still having a pain in my ...
Hip issue, strengthen it?
I have been off for two weeks, and going in to my third. I'm still having a pain in my right hip. It hurts walking, or moving my right leg in certain positions.
It really feels like I want to pop it in or crack it.
I'm not exactly sure how I hurt it, but probably the last game I played the day I left.
How do I strengthen my hips to prevent injury in the future? Is it as easy is doing squats?
"Soccer players pretend they're hurt, Hockey players pretend they're not."
If you're VERY lucky, it's as easy as doing squats. If you're like most, it isn't. Any specific motions feel good or bad? There's a whole host of tests you should do with someone. From Maria Mountain's posts, I almost get the feeling that there are good physiotherapists in Canada, maybe you can check in with a good local one. Otherwise, make your way down to SD and come check out my office!
I have that issue. There's this stretching move that I do, and when I do it, there's a pop in the pelvis, the pain from the pop isn't good but then the pain subsides and the feeling of the need to pop is gone.
I don't remember where I read it but this is how you do it.
1. sit down on the floor.
2. bend your right leg in a 90 degree angle at the knee in front of your body.
3. bendh your left leg in a 90 degree angle at the knee behind your body. I don't know how else to describe it, Here's a top-down view.
4. bend your torso forward and hold it.
5. reverse leg positions and bend the body forward again.
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I love that stretch. You can also do something similar by sitting, pull one leg up as close to your chest as possible and leave the other bent with foot touching the floor. That'll stretch your hip nicely.
To strengthen your hip, squats would be good. You could also hold a weight and step from side to side, and progress to a jump from side to side. Of course, tossing a weight in a backpack and using a slideboard would do it too.
"I am the game, you don't want to play me. I am control, no way you can shake me. I am your debt, no way you can pay me. I am your pain and I know you can't take me." - The Game, Motorhead.
Be very careful here, Itech. Stretching doesn't help with strength. Squats are not really for strengthening hips either; they build glutes and quads. What you need to do is hip adductors and abductors.
You can do both of these exercises with the cables, which allows greater range of motion, improving the benefits, but start light.
Side lunges will help some too.
Grizzlies
HNA Boston Champs!
I don't know if ItechWarrior's pain is related to hip muscle weakness, so I just posted a stretching exercise that alleviated my pain.
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Stretching and maintaining flexibility will absolutely help overall, but strengthening the area will help reduce this issue in the future as well.
Also, she's not that hard on the eyes...
Grizzlies
HNA Boston Champs!
I tried the stretch, I couldn't keep my back straight while keeping the legs in the position in your diagram. Should I be able to keep my back straight, I feel like I should.Originally Posted by caveman27
"Soccer players pretend they're hurt, Hockey players pretend they're not."
You don't need to keep your back straight.
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Itech, proceed with caution. Several things mentioned here, particularly making your hip pop, may feel good in the short term, but the long term is very, very likely to be unkind.
If the hip joint is already compromised (which in some way it is), simply strengthening it will be layering compensatory patterns on top of it. Just trying to strengthen something when it's out of alignment is a good way to give yourself a more difficult problem to solve. If the foundation of a building is not level, you do not put extra floors on top of it to try to even it out.
In that diagrammed stretch, if you bend your back, you are compensating for hip tightness by creating hypermobility in the thoracic spine. So if you are going to do that one, keep your back straight.
I have to completely disagree with stretching not helping strength. Strength of any muscle starts with a proper length-tension relationship. If a muscle is chronically tightened, it results in a decrease of effective strength. Also, antagonist muscles can shut down their antagonist parter if in a chronically tightened state, thus decreasing neural drive to the other muscle (e.g. a chronically tightened bicep would decrease neural drive and therefore effective strength of the tricep). With a joint like the hip, MANY different muscles are involved and tightness in one end can and will affect muscles on the other end.
Also, glutes are hip extensors. I am not sure what is meant by squats not being for hips. Hip abduction and adduction are just two motions possible with the hip joint. Extension, flexion, and rotation are all possible and must all be examined to figure out what's going on.
Thus, I invite you again to come out to SD! If you really want to, you can come out to Mumbai in the next week.
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