The 3 Week Diet

7 Steps to Avoid Hip Injury

The hip is the largest bone in the body. It is a “ball and socket joint”. This anatomical arrangement provides a large amount of motion needed for daily activities such as walking, squatting and stair-climbing. Hip is the joint where the pelvis and thigh bone meet and form like a ball-shaped knob. The bones of the hip are the femur (thighbone) and the pelvis. The top end of the femur is shaped like a ball. This ball fits into a round socket on the side of the pelvis. The hip joint is a strong joint buried beneath strong muscles so that it is protected from possible dislocation.  However, this anatomical arrangement can give rise to two problems. The thighbone can break easily by a slight fall. Another thing is that the “ball’ part of the joint which gets blood supply  from the artery below can easily get clogged up and this could lead to the death of the bone or a kind of arthritis known as aseptic necrosis.

The hip joint is also susceptible to infection. Most of the time, it is subject to an attack of gout. The joint can be inflamed by bursitis, a condition wherein the bursa sac which serves as a cushion to prevent the tendons from rubbing the hip joint is inflamed. It may suffer from rheumatoid arthritis or spondylitis, a condition causing stiffness and loss of motion of the hip.

Strenuous physical activities such as running, jumping, sprinting, exercise and sports can cause hip injuries like fracture, dislocations, and strains. These activities can cause powerful muscle contractions to take place leading to the tearing off of pelvic bone attachments. Stretching of hip muscles beyond the limits can result in muscular and tendon strain. Some hip injuries are also caused by over use of the hip area. These kind of hip injuries develop and occur over a period of time due to contractions and overly pounding of legs.

To avoid the abovementioned injuries to arise, here are the steps you can follow to strengthen your hip bone and promote flexibility of your hips to prevent it from unnecessary injuries.

Step 1 Warm up

Do warm up exercises like walking, strolling, jumping jacks, or ride a stationary bike before engaging in any physical activity. This can help loosen the joints and muscles which can help facilitate injury prevention.

Step 2 Do the wall stretch

Position your body with your back, head and shoulders lying against the wall. Keep your feet positioned at about two feet from the wall. Slide your back slowly down the wall until your knees form a 90 degree angle. Hold it for 30 seconds. Relax. Make 5 repetitions.

streachingStep 3 Do the Extended stretch

Sit on a chair and position your back flat against the back of the chair. With both hands holding the seat of the chair, lift one of your legs. Reach your foot out like you were about to take a step. Remain in that position for 2 seconds. Make 15 repetitions of the entire process.

Step 4 Do the knees to chest stretch

Lie on your back with your legs fully extended. Bend one of your legs up to your chest. Pull your thighs as close to your body as possible by placing both hands around one of your thighs. Hold this position for 30 seconds. Relax. Make 3 repetitions. Do the same with the opposite leg.

Step 5 Do the pelvic thrusts

Lay your head, shoulders and both feet on the floor.  Push your hips up forming an angle and hold it for a second. Still in that position lift each foot about an inch from the ground, one after the other. Keep the pelvis still. Keep the face up. Each leg should have 15 marches .Repeat 3 times and have a break after each exercise.

Step 6 Do the sway 

Bend a little without arching your back and lift your left leg. Extend it towards the front and then sway it towards the back.  Extend the stretch as much as you can keeping your pelvis and lower back steady.  Repeat 2 times.  Each leg must do at least 20 swings.

Step 7 Do low-impact activities

Swimming, riding the stationary bike, using the rowing machine or elliptical machine, walking on a treadmill and low impact aerobics are examples of low impact activities. It would be beneficial to engage in low impact activities if you are suffering from pre-existing hip injuries and also to avoid possible hip injuries.

Edith Gordon is a freelance writer and health blogger.  She’s currently doing some online research about depuy hip recall and related topics.  She can be reached through twitter @edithgordon.

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