332 | Our Top Tips to Improve Hip Health & Reduce Pain

[00:00:00] Welcome to the Optimal Body Podcast.

[00:00:08] I'm Doc Jen.

[00:00:09] And I'm Dr. Dom.

[00:00:10] And we are doctors of physical therapy, bringing you the body tips and physical therapy pearls

[00:00:13] of wisdom to help you begin to understand your body, relieve your pains and restrictions,

[00:00:18] and answer your questions.

[00:00:19] Along with expert guests, our goal of the Optimal Body Podcast is really to help you

[00:00:24] discover what optimal means within your own body.

[00:00:27] Let's dive in! off along with the plans, we do monthly webinars where I'm really coming on to answer your questions, get a little more personal and give some education. So it's a continuous learning platform and I love the community a part of it. If you have not gotten in, just explore free week. See what it could feel like within your body now is the time, especially with all the craziness to give back to your body.

[00:01:41] So I hope you get in.

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[00:01:44] The price has automatically changed, but it in one of those episodes. Yeah, because in those episodes as well, we go through, you know, what current research is saying about them in terms of treatment and process and really help you to understand, okay, maybe you've got diagnosed with this. And this is what your doctor told you. Here's what we recommend in conjunction, right?

[00:03:02] In conjunction with seeing your PT or your doctor, whoever you're seeing.

[00:04:04] better with it in our body. So if you have not tried Vivo Barefoot shoes, the shoes that we talk about all the time, I highly recommend getting a pair and trying it out. You get 15%

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[00:04:23] your friends, your family, to sitting on the couch.

[00:05:40] And we're never getting our legs past that 90 degree angle

[00:05:45] in our hips, unless you're going to like a yoga class

[00:05:48] or something that's intentionally do them as often and our body's not ready to support or move within those ranges. So like when we're standing, we lean into our hips to get that like stability from what's called our why ligament or why ligament of big low. And then we kind of just lean into that. So we have stability. We shift onto one side or we extend through our low back and find stability in our low

[00:07:03] back. of our hips and our pelvis and our core control in general, then it helps to reduce only one pattern happening all the time. And that's where we really start to see tenonitis start to happen and really what our tenonosis right where we start to develop that rear currents of that injury because we're only

[00:08:23] using one muscle in one direction all the time and it's becoming overpowering. muscles to their full capacity. Now, when you do something for so long or do something a certain way for so long, you start to again, not have that awareness. So you're not even realizing that you're doing things repetitively or that you do all movements with that quad dominance. And that kind of plays back to the first point of being in such a stagnant

[00:09:40] stationary society, we just aren't getting the right kinds of movements and

[00:09:46] exercises in throughout the day, you could have the potential to have less issues happening in the hips. And that's what we're trying to talk about, right? This lack of mobility, this lack of awareness within the body.

[00:11:02] Which is why you and I do things like those are like the two big buzzwords

[00:12:20] that people will hear, but your hip rotation

[00:12:22] is actually very involved with the internal rotation

[00:12:26] and hip flexors as you're holding one leg, pushing one leg down. The opposite arm goes up, and it's that type of coordination that's gonna bring the awareness back that as I work my hip muscles, as I use my hip muscles,

[00:13:41] I also need to have this dynamic control

[00:13:43] through my core.

[00:13:45] And it's really easy to. And kind of thinking of like, it's almost like Warrior III, where you're in like a single leg deadlift position, and then you let one hip drop and you lift the other hip, which is great if you're doing it just like in the middle of the room. It's also hard. But it's so hard.

[00:15:00] So hard in the middle of the room, because like you don and then you open that hip. And now we're working on that rotation that we just got from hip 90, 90 on the floor, but we're making more functional and standing. We're opening up the posterior pelvic floor as I drop into internal rotation. So I'm helping my hinge better by relaxing some of the tissue down there. And then I'm opening up and I'm contracting

[00:16:20] through my glute.

[00:16:21] So I'm teaching my hips how to move better

[00:16:24] in a functional standing position mobility before we go into strength, but strengthening around the hip in all the different planes of motion. Our hip moves in so many different directions. We have the quads on the front, so doing more quad dominant squat variation of sorts for the glutes, doing more of a deadlift or adductors.

[00:17:40] We want to do some sort of side lunge variation or cussic squat, something like that. Crossing a step down and doing more of like your leg behind like a curtsy Doing Bulgarian split squat doing a single leg deadlift like I can go on and on right? There's tons of single leg exercises, but you're gonna work on your balance You're gonna work on your hip and core control a hundred percent because you're trying to avoid you know things moving around crazy and

[00:19:02] You know, it's just it's so important to be strong