The hip and pelvis area is a big part of the body, the Femur is the biggest and strongest bone in the body, the Gluteus Maximus is the bulkiest muscle in the body and the Sartorius is the longest muscle in the body. All of these structures are part of the hip area, which is the link between the body and the lower limb. To keep your hip healthy and pain free, here are three tips;
1. Psoas stretch
2. Ball in the gluteus muscles
3. Glute bridges
1. Psoas stretch
The Psoas is one of the hip flexors, it runs from the pelvis to the front of the leg. On a lot of people this muscle is tight, especially in people who spend their day sat at a desk. Stretching out this muscle will loosen the muscle and can help to decrease pain and symptoms in the area. To stretch the Psoas muscle, go down onto one knee with the other foot flat on the ground. Your front lower leg and the back upper leg should be perpendicular to the ground. With your upper body up straight, contract your bottom on the side with the knee on the ground. This should tuck your pelvis under so you feel a stretch in the front of your hip. Hold for 30 seconds and repeat on the other side a few times a day.
2. Ball in the gluteus muscles
The 3 gluteus muscles (maximus, medius and minimus) play a big part when it comes to pain and symptoms in the hip area. Loosening these muscles will help to decrease pain and symptoms. Using a ball is a great way to massage the muscles to loosen them. Start by sitting on the ground with your knees tucked up so your feet are flat on the ground. With your hands behind your back, push your bottom off the ground. Place one ankle up on to the other knee. Place the ball under the gluteus muscles on the side with the foot that is off the ground. Move your bottom around so that you roll over the ball. Do this for a minute to each side a couple of times a day.
3. Glute Bridges
Strengthening the muscles around the hip can help to keep the hip functioning as best as possible, as well as reducing pain and symptoms. Glute bridges are a great way to strengthen the gluteus muscles. Start by lying on your back and bend your knees up so your feet are flat on the floor, tucked up towards your bottom. Push your pelvis off the ground so you are supported on your shoulders and feet. You should try to have your body be in a straight line from your knees to your shoulders. Make sure you clench your bottom at the top of the movement. Hold for 5 seconds and do 10-15 reps a couple of times a day.
Whilst the above exercises should help to decrease your pain, they may not be enough to help with all hip injuries and pain. If pain continues you should get your hip assessed. Book in with you local Osteopath for an assessment and treatment.
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