Starting in a seated position, place your bent right knee on top of your bent left knee. Try to have your knees perfectly stacked, one on top of the other, and to have your feet flexed to protect your knees. Both of your sit bones should be pressing into the ground. If this is not possible, then prop your hips up onto a blanket or pillow to allow equal and even weight on both sit bones.
If you suffer with hip pain, this can be especially hard, as every movement we make, it seems, utilizes the hip in some way. Often, hip pain presents as dislocated hip symptoms because the hip pops when you move. This can be especially frightening, making one think the hip is broken. When one experiences hip pain running all down the right side of the body, with lower back pain in the right side above the hip area-- combined with pain that runs down the back of the leg, or upper thigh pain when walking, you may have sciatica, a condition caused by a compression of the sciatic nerve.
The hips are the fulcrum point for all lower-body movements. Weak hips can cause an antalgic gait, leading to knee, foot and ankle problems that can keep you off the field and out of the game. Although building your legs with compound exercises like Squats and Lunges is important, you need to set some time aside to focus on your hip muscles by performing hip-specific strengthening exercises. Incorporate these hip-strengthening exercises into your routine to make sure your hips stay strong and injury free.
How to: Start in a standing position with your feet hip-width apart. Bend your knees slightly, and sit your hips back into a slight squat position. Keep your arms lifted at shoulder height, with your elbows bent and facing the side of the room. Bring one foot up, rotate your hips, and place that foot down on the ground, diagonally behind your body. Pause, then return to starting position. That's one rep. Do eight reps on each side. Do three to four sets before moving on to the next move, resting for 30 seconds in between each set.
Up to 85% of Americans experience some type of back pain during their lives. But this doesn't always involve the sciatic nerve. In many cases, back pain is the result of overextending or straining the muscles in the lower back. What most often sets sciatica apart is the way the pain radiates down the leg and into the foot. It may feel like a bad leg cramp that lasts for days.
In the vast majority of patients with low back pain, symptoms can be attributed to nonspecific mechanical factors. However, in a much smaller percentage of patients, the cause of back pain may be something more serious, such as cancer, cauda equina syndrome, spinal infection, spinal compression fractures, spinal stress fractures, ankylosing spondylitis, or aneurysm.
Today’s guest post comes from Dr. Sarah Duvall, a physical therapist who specializes in women’s health and pelvic function, and who also loves to lift stuff off the floor while helping others do the same. She also has an awesome new course on Postpartum Corrective Exercise for fitness professionals which closes on January 22nd, so definitely check it out.
Work on strengthening all of your core muscles and glutes. These muscles work together to give you balance and stability and to help you move through the activities involved in daily living, as well as exercise and sports. When one set of these muscles is weak or tight, it can cause injury or pain in another, so make sure you pay equal attention to all of them.