Home Blog Boating Injuries Can Cause Hip Pain. Here are Some Exercises For Hip Pain Noted By Dr. Tim Harcourt of Coast Chiropractic Centers in Fort Myers

Boating Injuries Can Cause Hip Pain. Here are Some Exercises For Hip Pain Noted By Dr. Tim Harcourt of Coast Chiropractic Centers in Fort Myers

Jul 16, 2021 -- Posted by : Dr.Harcourt

Hip Pain Exercises

There are two types of muscles that help facilitate motion in our hips and lower extremities: tonic and phasic. 

Tonic (postural) muscles are always working or contracting to keep us upright. Therefore, these muscles tend to be tight and short. When we sleep, they contract or shorten and are taut upon waking and need to be stretched on a regular basis.  Examples of tonic muscles include the hamstrings and the iliopsoas or hip flexors muscles. Here are two great stretches for these muscles:

Iliopsoas stretch: 1) Stand and take a step forward with the left leg into a front straddled position.  2) Rotate the left side of the pelvis forward so that it becomes square with the right side of the pelvis. 3) Perform a posterior pelvic tilt by flattening the curve in the low back while rocking the pelvis forward to create a strong stretch in the left groin/front of the hip. 4) Lean backwards to the right to further increase the left groin/hip stretch.  Hold for five to ten seconds and repeat this on the opposite side. Practice these stretches multiple times a day.

Hamstrings stretch: 1) Lie on your back and place the left leg on a door jam with the right leg flat on the floor extending through the opening of the doorway.  2) Push the left leg into the door jam and hold for three to five seconds and then scoot closer to the door jam to stretch the hamstring.  Hold for one to two minutes and repeat this on the opposite side, multiple times a day.

Phasic muscles, on the other hand, only work when needed and tend to be weak. These require strengthening, not stretching. Examples of phasic muscles include the abdominal and buttock muscles. Here are two great strengthening exercises for these muscles:

Abdominal strengthening: 1) Lying on the floor, place your hands behind your low back. Bend one knee/leg while keeping the other straight. 2) Lift your breast bone toward the ceiling one to two inches (2.54 to 5.08 cm) and hold for ten seconds. Repeat multiple times until the abdominal muscles are fatigued.

Buttocks strengthening: 1) Squeeze your buttocks together multiple times a day when sitting or standing. 2) Lie on your back with your knees bent and your feet flat on the floor. Raise your buttocks so it lines up with your trunk while pushing your heels into the floor. Hold for ten seconds and repeat five to ten times.

Depending on the nature of your hip pain, your doctor of chiropractic may recommend further exercises that you can perform at home as part of your treatment plan.

So, if you are experiencing hip pain and you type in a chiropractor near me, and you find that Coast Chiropractic Centers with Dr. Timothy Harcourt, me, comes up.  You may wonder, what is wrong with my hip?  Pain in the hip that starts to affect your activities of daily living is a problem that needs attention. Pickleball is a popular sport right now, but we find many who develop hip pain as a result of doing hip dips. Some patients wonder why walking on Fort Myers Beach or Barefoot Beach would stir their hip up.  I love, Dr. Tim Harcourt, to walk on a beach near me on a very regular basis.  Some who may be concerned about neuropathy may be concerned if this is neuropathic pain. Many who have been diagnosed with neuropathy have been on high-dosage chemicals and wonder why their hip pain remains persistent. Mini Golf, golf, tennis, and pickleball are common sports to cause hip pain. Some try Oxycodone or Hydrocodone to no avail.  Some have tried applying chemical gel to the affected area with temporary relief at best. As a last resort, some type in pain management near me to find relief.  Hopefully, you won’t have the dreaded “bone on bone” x-ray findings but if you do it doesn’t mean surgery is your only option. Obviously, most want to avoid a hip replacement.  Sometimes it can be resolved with conservative non-surgical treatment. Persistent or worsening pain intensity and/or frequency necessitate a visit to see a professional before it becomes a surgical case.  Call me, Dr. Tim Harcourt, at (239) 278-3344 and mention this article for an awesome discounted first visit to include history, exam, and hip adjustment or first Class IV high-intensity laser treatment.

 

https://coastchiropracticcentersonline.com/1733/hip-pain-and-total-hip-replacement/

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