#hip stability

Hip Stability and Strength: Functional Lateral Side Stepping For Gluteus Medius Strength

Do you have weak or tight hips? Try our lateral side stepping exercise for glut strengthening.  This simple exercise is a great progression on the squat technique and has great application to better performance in sport and other functional activities.

Body Works Sports Physiotherapy

604-983-6616

233 West 1st St #420

North Vancouver, BC V7M 1B3

http://www.body-works.ca

Hi this is Dana from Body Works Sports Physiotherapy in North Vancouver and I want to show you a progression on strengthening exercises for your gluteus medius muscle. So we’ve shown you an exercise to do it lying down with the clamshell, we’ve shown you a squat exercises using it and now I want to work on progressing to a sidestepping exercise. We’re going to use this thera-band around our knees which gives tension into the glutes by pushing the knee out slightly in the the band putting tension there. So we should feel it in our glutes, but what you want to do is keep your feet even so that you don’t let your feet drop in and you’re not pulling too far, too far out, which kind of makes your weight bear on the outside of your feet. So effectively, keeping both feet on the ground a little bit of tension on the band and now I’m going to work on a sidestep. The biggest key with the sidestep is that you keep your alignment through your spine. So as I’m weight shifting, working this way, and leading the tension through my knees so that I don’t want to lead with my foot. I want to lead with the knee and you want to maintain your pelvis neutral so that when you shift you’re not getting any kind of transfer of weight like this happening. That your body stays over tall. So the exercise would be working like this and I’m feeling it working in my glutes now. So usually sidestepping about three or four, five steps each direction, back and forth until you hit fatigue, which will probably hit fatigue fairly quickly because this can be quite tiring. So give this a try. If you have any other questions, check out our website at www.body-works.ca

https://www.facebook.com/BodyWorksSportsPhysiotherapy/?ref=hl

Why are you putting your internal hip rotation into your low back (pain).

On October 12th, 2018 I wrote about utilizing the gluteals in internal hip rotation. You will have to go back and search FB for that article and video. Assessing Internal hip rotation (in various ranges of hip flexion, extension, abduction and adduction) is a basic exam principle I examine on nearly every patient and athlete that comes to see me, regardless of their complaint. Other than breathing, walking is the next most under appreciated movement we undertake, and take for granted. Lack of adequate internal hip rotation, in my clinical experience (20+ years), is all too often a fundamental parameter in hip, knee and low back pain. It is necessary to have unrestricted internal hip rotation during gait. Adequate internal hip rotation in the mid to late stance phases of gait is critical and is also paired with hip extension, in fact, one has to pass through adequate internal hip internal rotation to get to adequate hip extension. Without one, we do not get the other. And, if the internal rotation is not imparted in the hip when the hip is supposed to be the one internally rotation, that demand is going to move up or down, caudally or rostrally, low back or knee. Of interesting note, taking things deeper, the opposite arm is also going to go through internal rotation and extension at the same time. Impair one limb, and we can make a case, often enough, that the contralateral upper or lower limb is also challenged. This fundamental fact is one of the fascinating reasons Dr Ivo and I get so geeked out by gait and human movement. Because, it is very complicated. And if one is not looking close enough, paying enough attention with enough fundamental knowledge, things are going to get overlooked and missed when solving for "X" in a client's pain/problems/movement. Compensation will ensue, all too easily. Build strength on said compensations and we are off to the races in driving neuronal pasticity into potential asymmetries. If one is strength training a client without examining them and making specific corrections along the way, well, we reap what we sew. Ok, enough soap-boxing. -Dr. Allen Here, don't take our word for it, . . . . .

"Correlation between Hip Rotation Range-of-Motion Impairment and Low Back Pain. A Literature Review." Ortop Traumatol Rehabil. 2015 Oct;17(5):455-62. doi: 10.5604/15093492.1186813. Sadeghisani M1, Manshadi FD1, Kalantari KK1, Rahimi A1, Namnik N2, Karimi MT3, Oskouei AE4.

"There is a hypothesis which suggests that a limited range of hip rotation results in compensatory lumbar spine rotation. Hence, LBP may develop as the result. This article reviews studies assessing hip rotation ROM impairment in the LBP population.

"Asymmetrical (right versus left, lead versus non-lead) and limited hip internal rotation ROM were common findings in patients with LBP. Reduced and asymmetrical total hip rotation was also observed in patients with LBP. However, none of the studies explicitly reported limited hip external rotation ROM."

CONCLUSION: "The precise assessment of hip rotation ROM, especially hip internal rotation ROM, must be included in the examination of patients with LBP symptoms."

Here at GG we have many mantras. One we have been sharing for 10 years or more is "when the foot is on the ground, the glutes had better be in charge, and when the foot is in the air, the abdominals better be in charge". We discuss at length with our athletes, and even non-athletes, that if you do not have sufficient control of the hip-pelvis interface (enough skilled stability of the hip into the pelvis, and of the pelvis onto the hip) and as well, sufficient control of the pelvis-spine interface, problems and injuries are a near forgone conclusion.

Here is another article to substantiate this concept, this one from a preventative perspective. Nothing new or earth shaking for most of you here, but always a good reminder, for newbies and the grey haired alike here at the GG brethren.

"Muscle activity of the core unit during explosive running appeared to be associated with hamstring injury occurrence in male soccer players. Higher amounts of gluteal and trunk muscle activity during the airborne phases of sprinting were associated with a lower risk of hamstring injuries during follow-up. Hence, the present results provide a basis for improved, evidence-based rehabilitation and prevention, particularly focusing on increasing neuromuscular control of the gluteal and trunk muscles during sport-specific activities (eg, sprint drills, agility drills)."

Proximal Neuromuscular Control Protects Against Hamstring Injuries in Male Soccer Players: A Prospective Study With Electromyography Time-Series Analysis During Maximal Sprinting.

Hip Mobility / Flexibility / Stability Drills – The Theory

I wish my overhead lunges look that good…

So the upcoming 10 exercises will publish over the next 2 weeks are to help improve how your hips move. These are some of the most commonly prescribed exercises I prescribe. This post is about explaining why I give these exercises and the principles behind the process. You can take these principles and apply them to the many different exercises you do.…