Want to move better with minimal knee pain, hip and back pain? Read on to find out how.
The hips are a complex group of muscles that connect right down to the knee,?the pelvis,?and up into?the low back. With the majority of today’s jobs involving sitting for very long amounts of time, the hips get tight (hip flexors among others) which could make the glutes to stop working efficiently. If this happens, other muscles have to pick up the slack of the items the glutes cannot do and be overloaded.
To reduce the hips, knees, and low back pain you must do the following things:
- Foam roll the hips
- Increase hip mobility
- Increase the activation/strength of your glutes
To be capable of getting the glutes to activate and work correctly, the first thing you need to do would be to foam roll with the hips, quads, glutes and hamstrings. Foam rolling is designed to lessen the tension in the muscles which will allow the muscles to be able to get back to an ordinary resting length.
Think of the muscles like a shoestring having a knot or two tied in to the knot
When you go to stretch a muscle that has knots, you are making the knot tighter. The froth roller helps your body “untie” the knot within the muscle through something called the Golgi Tendon Organ (GTO). The GTO rates tension in the muscle. You might have noticed this when you stretch a muscle too far.?Your muscles become very tense and don’t feel like they are going to relax. After a few seconds, they relax and you can get into the stretch deeper. This is the same goes with foam rolling. Once a spot is found, you possess the positioning before the tension/pain is reduced by at least 50-75%. How is the strain decreasing? The GTO notices the tension for the reason that spot after which will send a signal compared to that spot to relax.? If the spot has been there a while, it might take quite a long time for the muscle to “let go.” Be persistent with the foam rolling, the more you’re doing so, the better off the results.
Once you have finished foam rolling, mobility is next
For the majority of us, our hips have forfeit their mobility with time. For those who spend time at a desk all day long, our hips gradually get tighter and tighter. Mobilizing the hips is a superb way to restore normal function while opening the hips that will decrease injury, increase proper muscle activation, and increase performance all while decreasing hip, knee, and lower back pain.
Now we are prepared to activate the hips, glutes, and abs.? An inadequate core and hips will put your low back, hamstrings, quads, in overdrive to help with hip extension. Because of during sex working when they do not have to, hip, knee, and lower back pain may become pretty common. Therefore the very first thing we will do after our foam rolling and mobility would be to make certain our core is firing properly by understanding how to brace our abs.
Once our abs are properly braced, we are able to learn to properly perform a bridge and basic hip abduction. The bridge is the basic of glute exercises and needs to become mastered before any other exercises can be added. The hip abduction is just as essential as these work the outer glutes; the glute minimus and glute medius (outer thigh muscles). These outer hips muscles help stabilize the knee when you are one leg.
Example home program for the hips:
- Foam rolling (include glutes, quads, hamstrings) 5 minutes
- Hip Mobility – 5 minutes
- Abdominal Bracing 3 teams of Thirty seconds, gradually increasing some time and then add leg movement
- Bridges – 3 teams of 15-20 reps
- Hip Abductions – 3 Sets of 15-20 per leg