Derek L. Hill, D.O.

Fellowship-Trained Orthopedic Surgeon and Specialist

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586-751-3480
11446 E. 13 Mile Road • Suite C • Warren, Michigan 48093
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How Do Our Hips Work?

Posted on 09.16.14 | 1 Comment

woman doing sports outdoorsThe hip joint is one of the most important joints in the body because it bears the weight of the body. It also moves the legs during activities like jumping, walking, running and swimming.

The hip joint is a very large and flexible joint with a wide range of motion since it is a ball and socket joint. The rounded ball is at the top of the femur or thigh bone. This femoral head is enclosed by a cup-shaped socket created by the pelvic bone known as the acetabulum.

The surfaces of the ball and socket are covered by a material known as the articular cartilage, which is made of hyaline. This hyaline cartilage cushions the bones and acts as a shock absorber. It also allows them to move smoothly.

Ligaments, which are strong bands of tissue, connect the ball to the socket and keep the hip joint steady. Other ligaments surround the joint and ensure that it rarely dislocates even after severe trauma.

The ball and socket of the hip joint is also surrounded by a tough, fibrous capsule which helps keep the bones in their correct position. This capsule is lined by synovium, which produces the synovial fluid that lubricates the joint and ensures that the bones do not rub against each other as they move. This fluid also nourishes the articular cartilage.

The hip joint is also encircled by many muscles, which help hold it together and prevent disarticulation. These muscles also power the joint and allow it to move by rotating it (turning it around), flexing it and extending it (moving it forward and backward). These muscles which include gluteus maximus, medius and minimus are attached to the joint by tendons.

Written by: Marian Kim, Rust Built, Marketing Services

The Importance of Hip Strength For Women

Posted on 06.3.14 | 5 Comments

Workout With Fitness BallAccording to the Journal of Orthopedic and Sports Physical Therapy, weak hip muscles contribute to poor hip motion which can cause back, hip and knee pain. Repetitive strain injuries of the hip, knee and ankle joints can also develop as a result of weak hip joint muscles.

Weak hips have also been implicated as the causes of sciatica, iliotibial band syndrome (ITBS) and patellofemoral joint pain (runner’s knee). A study reported in the Clinical Journal of Sport Medicine found that runners who had injuries had weaker hip abductors and flexors on their injured side.

Another study by Ireland et al that evaluated 15 women with runner’s knee found that injured runners had weaker muscles that abduct and externally rotate their hip joints when compared to those who were not injured.

Strong hips are therefore important for women since they reduce the risk of developing numerous injuries. For those who have already sustained these injuries, strengthening the hip muscles can relieve the pain, since the Journal of Athletic Training reports that increasing the strength of the hip abductor muscles reduces patellofemoral joint pain.

SINGLE LEG BRIDGE

One of the easiest hip exercises is the single leg bridge, which strengthens the gluteal muscles that extend and abduct the hip. To do this exercise, lie facing upward and bend your knees while ensuring that your feet are flat on the floor. Straighten the right leg and lift it about 15 inches from the floor. Tighten your abdominals and lift your hips until you make a bridge with your trunk. Hold the position for 3 seconds and then slowly lower your body. Do 10 repetitions of this exercise on each side.

BALL BRIDGE

Another simple exercise that strengthens the extensors and abductors of the hip joints is the ball bridge. To do this exercise, lie supine and rest your straight legs on a therapy ball. Tighten your abdominals and lift your backside from the floor until it forms a straight line with your legs. Hold this position for 3 seconds and then slowly lower your body. Do 10 repetitions on each side.

CLAM EXERCISE

The Journal of Orthopedic and Sports Physical Therapy also reports that the clam exercise can be used to strengthen the hip. To do this exercise, lie on your right side with your knees bent and rotate the top leg upwards. Change sides and repeat with the other leg.

Since not all hip, knee and back pain is caused by weak hip muscles, always consult your doctor before embarking on any new exercise program.

Written by: Marian Kim, Rust Built, Marketing Services

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Orthopedic Specialties

  • Total Knee Replacement
  • Partial Knee Replacement
  • Anterior Approach Total Hip Replacement
  • Hip Arthroscopy
  • Multi-Modal Pain Management
  • Rapid Recovery

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