Derek L. Hill, D.O.

Fellowship-Trained Orthopedic Surgeon and Specialist

The Importance of Hip Strength For Women

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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, FizzNiche Staff Writer

Why Hip Health Is Important

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Pixmac000084386594Strong hips are important at any age, particularly as we grow older and possibly become less inclined to move around and stay flexible. A sedentary lifestyle at any age however, can cause the hip muscles (hip flexors) to become weak, the hips to become less flexible, and can lead to all kinds of secondary problems.

According to an article on http://www.marksdailyapple.com (“The Importance of Mobility: The Hips”), one reason we experience problems with things like our back and knees is that all the different parts of our body are meant to work together. When one isn’t working as well as it was designed to work, other parts have to pick up the slack. Weak hips can cause the knees or back to work harder than they were meant to when lifting, which can lead to knee and lower back problems.

Another article (“Why Your Hip Flexor Health is Vital”) on http://www.fitday.com, suggests that weak hips can contribute not only to knee and back pain, but also hip pain, poor posture, poor balance, and an inability to walk or stand for extended periods of time.

About.com (“Hip Extension Basics”) adds that going up and down stairs can also become a problem.
All of the articles mention the effect that weak hip muscles may have on sports performance as well; if the hips aren’t working properly, any athletic endeavors can be affected. Performance may drop, less physical power is generated, and injuries may become more likely. So even folks who are active can benefit from strong hip muscles that allow the hips to work as designed.

Our hips are our largest joint, and are vital to everyday movement. Keeping the hip flexors strong so our hips will work the way they’re supposed to work is a good way to avoid loss of mobility and other secondary issues related to lack of strength and flexibility.

Written by: Tricia Doane, FizzNiche Staff Writer