Why you should stop “stretching” your hip | HIP PAIN

Do you have hip pain that you are continually trying to stretch, roll, or smash, and nothing seems to get better?  Before we get into the role of the psoas, one of your key hip flexors, let’s speak about the local stabilizers and global stabilizers of the body. This is important to understand how you are going to treat your hip flexors and hip pain.

Think of the local stabilizers as being muscles that are close to the joint. They create more of an isometric contraction versus concentric (shortening) or eccentric (lengthening) contraction. They control the joint centration which means keeping the joint centered in its axis. It’s also independent of the activity of motion so if you raise your arm overhead, the deep stabilizers in my spine are going to activate before your arm goes overhead. Essentially these local stabilizers are imperative for stabilization in the body so that we can have proper movement.

Our global stabilizers are equally as important. However, they have a different role, so they have more of an eccentric contraction. They decelerate the range of motion, are continuous with motion, and are farther away from the joint.

Now getting back to the psoas, which is what everyone wants to stretch when they have hip pain.  The posterior or the back of the psoas is a local stabilizer. Think of it as one of our deep core muscles that is helping to stabilize the spine and also prevent the femur, our leg bone, from shifting forward in the hip joint. The anterior or front of the psoas serves as a global stabilizer. So, it is necessary to think of the psoas muscle as a stabilizer. Not only is it a stabilizer but it works in an integrated unit with all of the other muscles, including the pelvic floor, diaphragm, multifidus, the deep five rotators in the hip, and the transverse abdominus. All of these have to work together, and once again in this integrated fashion to be able to stabilize the low back and the pelvis during any kind of movement.

For example, if you performed a chest press with 30 pound in each hand on a bench and then transitioned into doing that on a stability ball, your weight would naturally go down. Why? Because you now have an unstable platform to work from and therefore can not generate as much force.

There are a lot of different hip pathologies that we won’t get into today, but when you have hip pain it typically happens from losing the deep stability of the hip. There are two common muscle imbalances that will exist. One is the TFL(tensor fascia latae) muscle, which is right in the front lateral side of the hip, can get tight, especially with increased sitting. Based on this attachment, it will pull the hip forward, and that will therefore inhibit or shut down the psoas. The other common muscle imbalance is the hamstring muscles, which can get tight for various reasons, inhibiting the glute muscles. The hamstrings can push the femur forward and that also leads us to lose that optimal position on the hip joint. Overtime if we have these muscle imbalances, instead of the hip being centered in the axis, it will start to shift forward and up. This will cause all types of pain issues and pathologies. Whether that’s a labral tear, hip impingement, tendinopathy, bursitis, and so on. So, it is important to get the hip stabilized and centered in the joint in order to decrease pain and ultimately improve function.

You can begin to do this through a four-step process. This is a great way to begin to address your pain, as well as any kind of movement compensation, and most importantly, integrate your foot with your core, in a very integrated manner. First is inhibiting the tissue, in this case we inhibited the TFL muscle that typically pulls the hip joint forward and creates that inhibition of the psoas as a deep stabilizer. Then, mobilize the hip joint to center the hip joint. Remember that when it is not in that center position it’s shifting forward enough so we’re shifting it back to the center position. Next, stabilize it by activating the deep stabilizers, such as our diaphragm, pelvic floor, etc. Then we’re integrating it with the ground. This is super important because the foot is part of the core and they work as an integrated unit. To get those deep stabilizers of the hip firing, short foot, i.e. foot to core sequencing, allows us to do that in a very integrated fashion.

4 Steps

1. Inhibition

For the TFL release, place the ball right on the outside of the hip. When you lie down, you’ll naturally rotate the hip in, which will expose the TFL muscle. With the other leg, anchor it up at a 90-degree angle and come down to your forearms. Holding that position your leg will be nice and long, naturally rotated in, and breathing throughout the exercise trying to relax into it.

2. Mobilization

For the hip mobilization with a band, you’ll place the band high up in the groin. You’ll have it back at a 45-degree angle away from you. You’ll start in a table position rocking forward 15 times, making sure your spine stays nice and long, and you’re breathing. Then rock away from the band, so to the opposite side, once again about 15 times, making sure you’re breathing throughout the exercise.

3. Activation

Now it’s time to activate the deep core, so you can do this by diaphragmatic breathing. Inhale, breathing into the abdomen and into the base of the pelvis allowing the abdomen to expand 360 degrees. Exhaling, letting the abdomen contract and the belly button in towards the spine. Once you feel like you have this established, then on your inhale allow the pelvic floor to relax, so you can exhale and gently lift the pelvic floor about 20% contraction to get a deeper integration. You want to think of this as a rhythmical balance, so nice and fluid. Inhaling to the base of the pelvis and exhaling gently lifting the pelvic floor.

4. Integration

Lastly, it’s time for integration. This is to be done with short foot. Standing on one leg, sitting the hips back, knees slightly bent, taking a breath in, while your foot relaxes then exhale and gently root the tips of the toes into the ground. That will naturally lift the arch and lift the metatarsal heads or ball of the foot.

So whether you have hip pain or hip tightness and are constantly stretching your hips, hopefully, this video will give you a little bit of insight to allow you to think about your hip differently and recognize that it is part of an integrated unit. It is really important to understand how that works as it relates to stabilization and movement

If you’d like to schedule a free 15 minute virtual discovery session, please email drarianne@themovementparadigm.com or text 302-373-2394 to schdule. We’d love to help you get healthy again!

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DO YOU HAVE A SOCIAL DILEMMA?

Do you have a social dilemma? Do you love to stay connected to your friends, family on Facebook or Instagram, but do you feel like you just scroll aimlessly checking out what everyone else is doing for hours. Do you feel addicted to the “like” button? Anytime you post, can you hardly wait to see who’s responded to it? If you answered yes to any of those questions, then you are just like most Americans and people all over the world. We are seeking “social” approval. We are constantly posting and potentially comparing ourselves to what everyone else is doing. Meanwhile, all of the social media platforms have algorithms that know exactly what we’re doing at all times. They know what we’re thinking, what type of personality we have, and what our interests are. Hence, all of the specific ads targeted towards us. They are watching every move we make and are therefore manipulating our decisions and actions.

According to the American Journal of Epidemiology, there was a 5,000 person study that showed that a significant increase in social media use correlated with higher mental and physical health issues as well as decreased life satisfaction. Sixty four percent of the people that have joined extremist groups on Facebook have done so because the algorithms have directed them there. The list goes on. If you have children or teenagers, I’m sure you’re well aware of how it affects communication, their interests, and how they play and interact. We used to go out and play, but now children want to play on the computer, YouTube, Instagram, or any other game or social media platform. We see in our practice every day how it can impact body image and confidence issues in women AND men.

Let’s not forget all of the amazing things about social media. It’s great for businesses marketing. It’s powerful to be able to connect with people you haven’t seen for years, and how to be able to stay abreast of all the things that are happening in your family and friends lives.  There are so many wonderful things about social media too, hence the social dilemma.

What can you do to get control of your social media use so that it’s benefiting you, your life, your family, your friends, and everyone around you, as opposed to negatively impacting your mental, physical, and emotional health?

1) Setting aside time every day to look at social media. Block time so that you are limiting yourself to a certain amount so that there will be less aimless scrolling and more intentional use. Then, stick to it!

2) Delete all notifications on your phone. That means Facebook, Instagram, email, etc. notifications. Delete them all, so that way you can choose what and when you are going to look at these different platforms and you are not being dictated by the algorithms.

3) Aim to follow organizations and people that you believe in, you trust, you respect, and admire, so that when you open your feed it is not filled with things that do not make your life better.

4) Watch the social dilemma. If you haven’t already, it is an outstanding movie that will change the way that you think. It has shifted my thinking, and how I’ve organized my time and planning for looking at social media. I hope that it will have the same impact on you and your family.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule a FREE 15 minute virtual consultation.

For more content, make sure to subscribe to our YouTube channel here.

Which foot type are you?

Did you ever wonder what your foot type is? And if so, do you know the impact of your foot type on your movement, gait, and injury risk? How can you address your foot type so that you are maximizing your foundation, i.e your feet. You’ll want to connect your foundation with your core and integrate into your dynamic movement to stay injury-free.

We have three primary foot types;

  1. Everted foot type
  2. Neutral foot type
  3. Inverted foot type

None of these foot types are bad in and of themselves. However, it is important to understand the impact that it can have on function, as well as potential injuries.

On the left is the everted foot type which is associated with being unlocked and unstable. This foot type is typically classified as the flatter foot type or the more pronated foot.  The neutral foot type is in the middle, which is the optimal foot position. On the right is the inverted foot type which is associated with being locked, rigid, and stable. This foot type is commonly viewed as the high arched foot type.

Each foot type has different implications on movement and overall function. Therefore they should be addressed in an individualized manner. For example, if you have more of an everted foot type, a flatter, unstable foot, then the lateral structures of the lower legs will likely be tight. The outside of the lower leg and calf would need to be mobilized, and then the foot needs to be strengthened. In an inverted foot type, a locked, rigid foot type, it is important to mobilize the muscles on the inside of the calf and improve active ankle mobility to bring the foot into neutral. All of them will require some type of integration with your core and into dynamic movement.

There are exceptions to every rule, however, and there are different pathologies that you or someone you know may present with that need to be factored in. In addition to performing the appropriate exercises to balance your foot, you’ll also want your footwear to enhance your natural foot function, rather than replace it.  Your foot type, injury history, movement, and pathologies will determine which shoe would be best for you.

If you would like to understand what foot type you are and what to do about it please reach out for a 15-minute discovery session so that we can guide you on how we can help you on your journey.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule a FREE 15 minute virtual consultation.

For more content, make sure to subscribe to our YouTube channel here.