Hip pain and exercises for it

[Guest guest]

Hi Jo and everyone else,

I also have a pain in my hips, especially as I do a lot of distance walking for

charity (mind over matter, I AM doing this as long as I can!).

I went to a physiotherapist for help with this and also knee pain (insertion

tendonitis).

And I have major double joints (7 of the 8 tests met for benign

hypermobility).

So, the physio told me the following:

1. For my knee pain (I also have dislocated knees in my past) I HAVE TO work out

my quadricep muscles. This can be done by leg lifts, or at the gym. Basically,

I am using my hamstrings to push my leg rather than my quads to lift it.

2. For my hip pain, apparently I have very weak hip flexors. This can

be worked on by doing leg lifts - not the type where you lift your whole leg,

but by laying on your side, legs together, knees bent, keeping your heels

together, lifting your knee up like a butterfly (that is the best written way I

can explain it).

3. In addition, my physio has told me to work on stretching my

hamstrings and my Achilles - I do this in yoga, but without yoga he

suggested just simple stretches to try to touch my toes.

4. And finally, my gluteus maximus (butt). He also suggested that in

addition to working on hip flexors that my glutes may need to be

strengthened.

I can say, 100%, that focus on my hip flexors and quads has totally improved my

aches. I still get achy, but not like an out of joint pain that I used to get

in my hip. He said some of the cause was probably CMT, some just years of

walking one way and getting used to it and putting undue stress on the joints

and under using some muscles.

Anyway, if anyone is interested I could do and scan some sketches and upload

them. Let me know!

- Donna from London

[Guest guest]

Hello Donna,

Thank you so much for this. I realy would like to understand better those

exercises. I will show my friend another time, I am so sorry because I could not

understand so well. My english is not good for those things.

I am doing some good ones at the pool but I found always hard to

explain exercises for some reason. I do some streches and use the silicone

strings, I think you call Theraband? I do not know. Thanks so much for

everything Donna.

Take care

Joana