Hip pain is a relatively common symptom experienced by runners, and hip arthritis is often cited as the culprit. According to Pete Egoscue, an anatomical physiologist and the author of “Pain Free: A Revolutionary Method of Stopping Chronic Pain,” the term “arthritis” denotes inflammation in a joint, which he believes is a symptom resulting from years of abuse from musculoskeletal dysfunction and inappropriate body mechanics. Consider performing exercises to help reduce your hip pain and keep you running.
The counter stretch is intended to move your hips out of flexion, promote your spine’s natural S-curve and keep your shoulders from engaging in their compensating position, according to Egoscue. Perform the counter stretch by placing your hands, palms down, on a counter, tabletop or bench that’s about waist level or slightly higher. Set your feet about shoulder-width apart, toes pointing straight ahead. Bend forward at your hips while keeping your arms outstretched until your arms, head and torso are aligned horizontally and are roughly parallel to the floor. Your feet, ankles, knees and hips should be in vertical alignment. To help reach full back extension, inch your feet back. Allow your head to drop toward the floor, keep your thighs tight and focus on elongating your spine. Hold this position for 30 seconds. Perform this exercise one time per day.
According to a 2002 study by researchers at Stanford and published in the “Archives of Internal Medicine,” running and other aerobic exercise in elderly persons wards off disability and early mortality, and are associated with extension of a disability-free life. Instead of curtailing your running because of hip pain, consider performing the floor-sitting exercise. The floor-sitting exercise creates a link between your body’s weight-bearing joints, including your shoulders, hips, knees and ankles. Perform the floor-sitting exercise by sitting on the floor and placing your hips, back, shoulders and head against a wall. Extend your legs in front of you, keeping them about shoulder-width apart, your toes pointing straight up at the ceiling. Lower your shoulders and squeeze your shoulder blades together, and hold this position throughout the duration of your exercise. Contract your thigh muscles. Keep your arms at your sides or place them on top of your thighs, palms facing up. Hold this position for four to six minutes. Perform this exercise one time per day.
The elevated-knees exercise will help your hips settle to the floor and allow the muscles that may be interfering with your gait pattern to relax, according to Egoscue. Perform the elevated-knees exercise by lying on your back and bending both your hips and your knees to 90 degrees. Rest your knees on a chair or bench that accommodates this “90-90″ position. Let your fully extended arms rest on the floor, positioning them below shoulder level, palms facing up. Feel your back settle into the floor, and perform deep abdominal breathing, using your nose. When you breathe in, your abdomen should rise. When you breathe out, your abdomen should fall. Hold your position for five to 10 minutes. Perform this exercise one time per day.
Here is another article about how Egoscue can help runners who are suffering with hip arthritis pain that was featured on Lance Armstrong’s Livestrong.com website. These e-cises are taken from Pete Egoscue’s second book, “Pain Free: A Revolutionary Method of Stopping Chronic Pain.”
We offer free consults to anyone interested in learning more about why they hurt and how to become pain free using Egoscue in our Portland clinic, through Skype video conferencing, or over the phone. Give us call today to schedule your consult 503-350-0888.
Exercises for Hip Arthritis in Runners
Hip pain is a relatively common symptom experienced by runners, and hip arthritis is often cited as the culprit. According to Pete Egoscue, an anatomical physiologist and the author of “Pain Free: A Revolutionary Method of Stopping Chronic Pain,” the term “arthritis” denotes inflammation in a joint, which he believes is a symptom resulting from years of abuse from musculoskeletal dysfunction and inappropriate body mechanics. Consider performing exercises to help reduce your hip pain and keep you running.
The counter stretch is intended to move your hips out of flexion, promote your spine’s natural S-curve and keep your shoulders from engaging in their compensating position, according to Egoscue. Perform the counter stretch by placing your hands, palms down, on a counter, tabletop or bench that’s about waist level or slightly higher. Set your feet about shoulder-width apart, toes pointing straight ahead. Bend forward at your hips while keeping your arms outstretched until your arms, head and torso are aligned horizontally and are roughly parallel to the floor. Your feet, ankles, knees and hips should be in vertical alignment. To help reach full back extension, inch your feet back. Allow your head to drop toward the floor, keep your thighs tight and focus on elongating your spine. Hold this position for 30 seconds. Perform this exercise one time per day.
According to a 2002 study by researchers at Stanford and published in the “Archives of Internal Medicine,” running and other aerobic exercise in elderly persons wards off disability and early mortality, and are associated with extension of a disability-free life. Instead of curtailing your running because of hip pain, consider performing the floor-sitting exercise. The floor-sitting exercise creates a link between your body’s weight-bearing joints, including your shoulders, hips, knees and ankles. Perform the floor-sitting exercise by sitting on the floor and placing your hips, back, shoulders and head against a wall. Extend your legs in front of you, keeping them about shoulder-width apart, your toes pointing straight up at the ceiling. Lower your shoulders and squeeze your shoulder blades together, and hold this position throughout the duration of your exercise. Contract your thigh muscles. Keep your arms at your sides or place them on top of your thighs, palms facing up. Hold this position for four to six minutes. Perform this exercise one time per day.
The elevated-knees exercise will help your hips settle to the floor and allow the muscles that may be interfering with your gait pattern to relax, according to Egoscue. Perform the elevated-knees exercise by lying on your back and bending both your hips and your knees to 90 degrees. Rest your knees on a chair or bench that accommodates this “90-90″ position. Let your fully extended arms rest on the floor, positioning them below shoulder level, palms facing up. Feel your back settle into the floor, and perform deep abdominal breathing, using your nose. When you breathe in, your abdomen should rise. When you breathe out, your abdomen should fall. Hold your position for five to 10 minutes. Perform this exercise one time per day.
Martin Hughes is a chiropractic physician and freelance writer based out of Durham, N.C. He writes about health, fitness, diet, lifestyle, travel and outdoor pursuits. He earned his Bachelor of Science degree in kinesiology at the University of Waterloo and his doctoral degree from Western States Chiropractic College in Portland, Ore.
Read more: http://www.livestrong.com/article/125056-exercises-hip-arthritis-runners/#ixzz1RSJcoGvB