What is hip stiffness and how to improve it usually
*:Ouyang Yuanming, Department of Orthopedics, Shanghai Sixth Hospital Welcome to share this article,**Please keep the source!
The hip joint is the largest joint in the human body, mainly composed of the acetabulum and the femoral head, which is a multiaxial ball-and-socket joint connecting the trunk and lower limbs, surrounded by the most powerful muscles and ligaments of the human body, because the joint socket of the hip joint is the deepest in the human joint, the acetabulum is forward and downward, almost covering the femoral head, the structure of the hip joint will make our lower limbs bear more weight, and make the whole body more flexible and stable, and the stability and flexibility of the hip joint are of great significance to health and overall sports performance。
Hip stiffness is generally caused by necrosis of the femoral head and degeneration of the hip joint. Patients generally present with soreness or tingling around the hip joint (mostly accompanied by pain in the inner thigh and anterior, and the pain will not exceed the knee joint), resulting in inflexible hip joint, unfavorable flexion and extension, difficulty in squatting, hip joint sound, lower limb muscle atrophy and other activities are limited, and later due to the contracture of the joint capsule, the joint will be stiff, resulting in hip stiffness.
Hip stiffness can be improved by hip flexion and extension, adduction and abduction, rotation, etc.
Hug your kneesWhen doing this movement, lie on the ground, do a knee hug action on one knee joint, the other leg must be kept straight, hold the knee joint with both hands for about 10 seconds, and then slowly release the knee joint, it is recommendedExhale as you move
Hip rotation: This action requires lying flat, bending the knees and hips 90 degrees, and then rotating the hip joints to the sides of the bodyIf the knee is twisted to the left, the head should be twisted to the right。When doing this, hold it for about 20 to 30 seconds and then slowly return to its original position and rotate to the other side. This action is not only good for the hip joint, but also has certain benefits for the lumbar spine.
Stretch of the buttocks and lower back:When you do this action, you also need to lie down, use both hands to do the knee hugging action towards the chest, pay attention to the knee joint to the chest to do the exhalation, it is recommended to insist on about 20 seconds to 30 seconds, if you can't do the standard position, it is completely okay, as long as you insist on doing it.
Hip flexion: To do this, we need to stand with one leg straight and the other leg upIt is recommended to raise it to hip height or a slightly higher heightIf you can't lift it up to your hips, you can just lift it to a comfortable position. If it is more difficult to do this movement on one leg alone, it is perfectly fine to hold up the wall with one hand, or to hold up a chair.
Hip extension: When this action requires us to stand, it is best to hold on to a chair, and then stretch one leg back as much as possible, when doing the action, the leg that is supported as much as possible should be straightened, the leg stretched back can hold on for 4 5 seconds, and the legs on both sides can be done 10 15 times respectively.
Hip abduction: This action requires us to stand, support the body with one leg, and abduct the other leg to the side as much as possible, and the leg that is required to be supported must be straight, otherwise it is easy to cause the twisting of the buttocks, and you can maintain this position.
Potential 3 5 seconds, the specific position of abduction is mainly not to induce hip pain, and the specific angle to which abduction can be increased with the increase of ** exercise.
Kick your hips back: Standing, try to touch your buttocks with your calves back, 5 to 10 reps on each side. When doing this action, you must be slow to avoid falling and hurting, and you can hold on to the chair or the wall to do this action.
Mini squats: This movement can be said to be a better action to exercise the muscles around the hips, and when doing this movement, the body must stand up straightKeep your feet shoulder-width apartYou can hold on to a chair when you start exercising, and remember to do this when you do itMake sure your back is straight, you can do this action in front of the mirror, with the flexion of the knee joint slowly descending the body, everyone do this action do not doI thought it was a simple squatThis is a false feeling, what kind of feeling must there be?It's about looking for a chair with your hips back。While doing this mini squat,The knee joint does not exceed the tip of the toeIt does not increase the burden on the knee joint, but simply exercises the hip muscles. You can take a good look at the following ** and find the details, generally we recommend practicing this action 4 6 times, and slowly increase it to 12 times, not too much.
With this mini squat, you can also find a chair as an auxiliary.
Pay attention to the appropriate amount during the exercise to avoid aggravating the condition. If you still can't improve after exercising, you may want to see your doctor**.
Ouyang YuanmingChief Physician of the Department of Orthopedics and Joint Surgery, Shanghai Sixth People's Hospital, MDBoGraduate Supervisor
Shanghai Jiao Tong UniversityGraduated from medical school and engaged in clinical workMore than 20 yearsThe main focus is on joint surgery。He has studied in Seoul, South Korea, Munich, Canada, and Hong Kong, and has mastered advanced joint replacement surgery and arthroscopic techniques. The average annual surgical volume is about 1,000
Good at:
1. Artificial knee joint, hip replacement and prosthetic infection loose revision surgery (osteoarthritis, rheumatoid, gouty arthritis, traumatic arthritis, ankylosing spondylitis, bone hyperplasia, bone spurs, joint wear, knee joint inward and valgus deformity, femoral head necrosis, congenital hip dysplasia);
2. Knee protection, hip protection, hip arthroscopic surgery;
3. Arthroscopic minimally invasive ** knee effusion, synovitis, cartilage injury, meniscus injury, meniscus tear, frozen shoulder, rotator cuff injury;
4. Total shoulder and total elbow replacement;
5. Severe elbow, knee and hip joint heterotopic ossification joint stiffness and release surgery.
Position:
He is a member of the Hand Surgery Branch of the Chinese Medical Association, a member and secretary of the Hand Surgery Society of the Shanghai Branch of the Chinese Medical Association, a member of the Shanghai Sports Medicine Joint Minimally Invasive Group, a member of the Trauma Professional Youth Committee of the Shanghai Association of Integrative Traditional and Western Medicine, a review expert of the Shanghai Science and Technology Expert Database, a member of the Asia-Pacific Association of Knee-Arthroscopy-Sports Medicine (APKASS), an editorial board member of the international journal Frontiers in Neuroscience, and an American journal "Orthopedics" Lead reviewer.