03-30-22, 10:05 AM | |
VF Supporter
Join Date: Oct 2006
Location: West coast of Canada, eh. ;)
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I have early osteoarthritis arthritis in my hip & am dealing with a hip impingement from an osteophyte, aka bone spur. TBH, in my experience doctors are fine at diagnosing these things, but not always so good at treating them. I’ve been seeing a kinesiologist who has extra training in rehab. She has helped me so much! I’ve been doing a combination of strengthening exercises, joint opening stretches with a resistance band, and hip focused stretches. My glutes were weak & my quads were very tight. It’s all about balance and, although I am very active & workout pretty much daily, what I was doing wasn’t providing the balance I needed.
We are all different, but that is my experience, I have less pain, much more range of movement, and better flexibility in my hip. ETA All PTs and kinesiologists aren’t created equal. I was fortunate to get a good one who was highly recommended by two friends who have worked with her.
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*~*Pam*~* Certified Level 4 Essentrics Instructor - March 2021 Hatha YTT - 2011 Your body keeps an accurate journal regardless of what you write down..... "Take care of your body. It's the only place you have to live." Jim Rohn "It’s not what we do once in a while that shapes our lives, but what we do consistently.” - Tony Robbins Check out my Instagram account, @fitness.ficti0n.inspirati0n |
03-30-22, 01:09 PM | ||
Exchange Moderator
Join Date: Feb 2002
Location: PalmTreeVille
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Quote:
i have nagging left hip pain. doctor x-rayed me last year and no issues were found. i chalked it up to an old tailbone injury from the early 90s. it doesn't always hurt, but i wish i knew why it did. right hip is fine.
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03-30-22, 01:58 PM | ||
Join Date: Jan 2011
Location: Missouri
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Quote:
https://youtu.be/Az1wKCmD52Q I also have very weak glutes and even doing, say, side leg lifts, I've found it difficult to isolate the glutes without letting my hip flexors take over (I have stronger hip flexors but they are also tight). The same PT gives some good form tips in this video which helps me isolate and activate the correct muscles for bridge work, clamshells and side leg lifts. Also, I use the hemmhroid cushion per Classical Stretch/ Essentrics for the side leg lifts. https://youtu.be/wpraANs3YmY I also had a great massage and learned that I have tight pirformis (both sides) and my hips really don't like to internally rotate. So my self imposed PT is the SI joint rebalancing sequence from the first video, plus side leg lifts and clamshells. I work very hard to isolate the glutes even if I means my ROM is currently quite small. Then gentle slow Essentrics... My go to has been 1020 Back Pain Relief (all floor) which seems to work all of my problem areas. I do want to learn ways to modify the pigeon stretch to see if I can benefit more from it, but I love it for stretching my quads. I sit on at least one riser most of the time, and at the end I sit on two. Yesterday I tried the beginner posture workout on Essentrics TV. The weeks of floor work is paying off... I can see it in my plies and lunges and I feel a lot more stable. I also have an old tailbone injury from high school, it hurt to sit for like a year, and driving for any length of time wasn't fun either. I do wonder if it's related, although I attribute most of my problems to three pregnancies and the inactivity and muscle imbalances that can be made worse during all that...
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Laura "Practice makes progress." Jessica Smith "There's always an option before we quit." Jessica Smith "You don't have to be a ballerina to feel like one." Ellen Barrett |
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03-30-22, 02:12 PM | |
VF Supporter
Join Date: Oct 2001
Location: Colorado Springs
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I have the same problem in my right hip. I am seeing a sports med doc next week. One thing that caused me problems was doing plie squats with fairly heavy barbell.
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"The two most powerful warriors are patience and time." Leo Tolstoy |
03-30-22, 03:13 PM | |
Join Date: Mar 2014
Location: Snowman Land :)
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I don't have time to read all the replies right now but wanted to post before I forgot again. For prehab I am mostly using Caroline Jordan videos, most frequently her 15 min glute activation workout and the two for high hamstring tendonitis. My glutes have definitely gotten stronger doing these regularly.
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"No matter how slow you go, you are still lapping everybody on the couch." "God, please help me to be the person my dog thinks I am." "You can't run from your problems. But you'll both feel a little lighter when you get back." ~New Balance shoe ad You don't have to be fast, just keep moving forward. Note to self: You don't get to complain about things you won't work to change! Word for 2024: Accomplished; Word for 2023: Grounded; Word for 2022: Consistency; Word for 2021: Mindfulness |
03-30-22, 06:48 PM | |
VF Supporter
Join Date: Dec 2003
Location: NA
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Thanks all for your replies, it is much appreciated. I will check out those videos.
Yes, my glute muscles are quite weak so that is likely a big part of the issue, also sitting so much especially working from home these last couple of years and that will remain the case provided I stay with this same company. I need to strengthen some areas, but will be doing mostly floor work, bridgework, clams and exercises like that. I do have bands I can use so that will help. I also have some pilates videos that I will revisit, plus I found some YT channels that maybe I will try. Standing work is likely out for a while, though I can do squats with my ball just fine. I actually like doing them with the ball because doing squats in recent years can be hard on my back, especially pulsing squats. I am not concerned about not doing basic standing lower body moves for a while, but would like to work them back in eventually as I feel they are important for muscle strength and bone health, so I don't want to abandon them entirely. I will speak to the PT and get their take on it. But for now pilates and yoga, walking for cardio if it ever warms up here, and I need to do weights for upper body. I wish I knew what caused this but I don't. I don't recall having any sort of injuries that spurned it on. Looking back I was adamant about using heavy weights (15lb in each hand) for lots of lower body work (Firm) plus using the tall box at the 14 inch height. I dropped the weight to 12lbs and lowered the box to 12 inches, then 10 inches which felt much better. Perhaps I should have been doing that all along but it's really hard to speculate what did this. But doing the really heavy weights (for me) and the taller step never felt comfortable I wish I would have been wiser back then. I will be going through my DVDs and assessing what I will do provided I heal up. I hope to get better and back to my previous level of fitness, but I don't want to reaggravate this either so I need to take that into account as well. I would rather be pain free and limit my injuries than force myself to do moves that I used to do. I would be safe about it going forward, if that makes sense. Thanks again for reading and responding, I appreciate it. |
03-30-22, 09:32 PM | |
Join Date: Mar 2014
Location: Snowman Land :)
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From what I remember reading when I was diagnosed was that it's more the shape of the joint, not smthg caused by one's activities. It has been a long time since I researched it though.
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"No matter how slow you go, you are still lapping everybody on the couch." "God, please help me to be the person my dog thinks I am." "You can't run from your problems. But you'll both feel a little lighter when you get back." ~New Balance shoe ad You don't have to be fast, just keep moving forward. Note to self: You don't get to complain about things you won't work to change! Word for 2024: Accomplished; Word for 2023: Grounded; Word for 2022: Consistency; Word for 2021: Mindfulness |
Tags |
hip flexor, hip impingement, hip pain |
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