Hip pain is very common in people who exercise regularly. But how can you help your hip pain and tight hips?
To prepare the body to be able to squat or lift weights pain-free, you should improve your sense of balance and general control single-legged.
Think about it, when was the last time you trained single leg exercises? I mean, really trained it? But it’s never too late to start incorporating it into your workout routine.
The hip airplane which was designed by Dr. Stuart McGill with the aim of being an active flexibilty exercise deals with both balance and general control head-on so will seriously challenge you to perform it equally side to side.
Therefore, the hip airplane will test and improve the stability of the muscles in and around your hip.
Even people who can squat huge amounts of weight can struggle with this and it will lead to injury. This is because of progressively causing micro-trauma to your tissues because you don’t have the functional stability around your hip. So, people of all athletic ability can benefit from training single movements.
So why is the hip airplane so important for the squatting movement pattern?
When you squat you femur’s are in an abducted position (so they’re pointing out) with your feet also out in relation to your pelvis. Your pelvis is the stable point around which your femurs will move and rotate in their socket.
So to recreate this movement but to work on stability rather than strength you can use the hip airplane. This is because instead of having your foot out to the side and your pelvis in neutral, the foot is now directly underneath your body and you will deviate the pelvis.
How to do the hip airplane
Firstly do the exercise barefoot to activate the small muscles in your foot which will help create a stable structure from the ground up.
Starting position: Then go onto one leg and bring your front leg upwards to 90 degrees.
Then bend your torso forward so it is over your leg in contact with the ground, do this while kicking your back leg behind you.
Keep your trail leg straight.
(If you know common weightlifting movements then this is very similar to the single leg roman deadlift or RDL).
Then slowly bring your belly button towards your leg in contact with the ground and then out to the side. Then return back to the starting position.
Aim: Practice quality of the movement with good form. But as a rough guide aim for 1-2 sets of 10-20 repetitions. But this exercise is all about control so even if you can only do 3 to start. Slowly build up from there.
As you do this exercise more and more you will get better at balance and your steering ability in rotation. As you improve you can start leaning further forward to make the exercise harder.
If would like a full functional assessment and to get some tips and feedback on your exercises, then contact the clinic today on 0578678904, direct message us on Facebook or book now.
Yours in Health
The Lawlor Clinic: Spine & Sport, Portlaoise, Laois
Scar tissue can be detrimental to body mechanics if not addressed as soon as possible. It can alter proper movement patterns and generate pain and dysfunction in the body. It can also predispose the area to future injury.
The aim of therapy is to improve tissue texture, flexibility, local blood supply and drainage. Therefore the earlier and more regularly that a scar is treated the better.
Qualities of a Scar
Tough fibrous and non pliable, with reduced circulation and lymph drainage
Reduced local tissue flexibility, resulting in limited joint mobility
Our Approach to Treating Scars
Soft Tissue Release: Gentle hands on massage technique applied around and at the site of the scar to stretch the tissues and promote healing
Instrument Assisted Soft Tissue Mobilisation (IASTM): uses specialised instruments and cream to glide across the scar in a form of cross friction massage to reduce pain and improve pliability of the tissues
Dry Needling: needles are applied around the scar site to encourage an inflammatory healing response
How Effective Can Treatment be?
Below is an example of my own scar healing with the help of treatment following a right clavicle (Collarbone) reconstruction with a surgical plate and pins
If you would like to book an appointment please contact us today.
You did it. You survived pregnancy and labour and now have a beautiful little person that will enrich your life! And all the little pains of pregnancy will magically go away right? In a perfect world, yes. But for many women, they find that their body is not quite what it used to be. This is especially true for the pelvis. We have talked about the pelvis, and how it changes during pregnancy before, but what happens with the pelvis after pregnancy and birth?
All about the Hormones:
Remember those lovely hormones that help prepare the body for the birth process? Relaxin is one of the main ones, and it does just what it’s name implies, relaxes things. It relaxes the muscles and ligaments so that the joints in the pelvis can spread to allow the baby to pass through. Relaxin remains in your system after the birth and can continue to cause problems for months after the baby is born. If you are breastfeeding, it may be even longer.
The pelvis continues to be unstable in most women after the birth of their baby.
Getting back to Normal:
After the maternal hormones have settled down back to a normal level, the pelvis can go back to being stable, although in some women, it remains unstable for years after the children are born. Even when the pelvis is stable again, that doesn’t mean that it has become stable in the right position. We see many women with pelvises that have stabilised, but did not stabilise correctly. Meaning one or both sides are out of balance, thus causing a lot of discomfort when walking, lifting the baby, or bending.
What about Treatment?
Don’t fret, this can all be corrected with proper treatment. Using different types of manual therapy on the pelvic ligaments and muscles including Active Release Techniques (ART®) and specific exercises to improve your core strength. To help the pelvis heal, it’s important to keep active, which may be difficult to do when you are in pain. We recommend gentle exercise such as light walking as a great way to start.
Book an appointment today to get your pelvis checked and get back to feeling like yourself again!
Yours in Health
The Lawlor Clinic, Portlaoise
Specialising in the treatment of Pregnancy Related Disorders