Hip Problems

[Glenn Sunshine]

I've been having increased pain in my hips--in the joint where the femur goes into the pelvis. For years I have had problems with outward rotation of the thigh, particularly on the right side, with occasional pain "popping" of the joint. It comes and goes, depending on the activity level. Lately, I've been having more bilateral discomfort as well. It's not debilitating, but it is annoying and I'd rather deal with it before it gets worse. A chiro told me it might be arthritis, but I'm not convinced. What sorts of exercises should I be doing to supplement WW for improving ROM and joint health in that area?

Thanks,
Glenn

[Scott Sonnon]

Glenn,

Some people (such as myself from too many years of conditioning a fighting stance) experience what you describe as a result of an imbalance between the piriformis (too tight) and the psoas (too loose).

What sensations do you experience in a shinbox knees pointing to the left, and then moving into a spinal twisting by stepping over and rotating the spine back?
http://www.bikramyogaportsmouth.com/postureimages/twist_single.jpg

[Joseph David]

Glenn,

I too have hip issues generated from power hiking with a heavy pack.

Since I started doing warrior wellness it became very apparent how limited in dynamic range of motion. I have recently focused on changing the relationship to gravity in my hip movements. I work in three positions now. I start on the floor on my back an do basic cross body. One leg strait on the floor the working leg elevated. Then I progress to slow circles side to side. Next I lie on my side and do front circles, sides circle and back circles. Finally I stand up and do cross side, front, side and back circles. Then I flex the hip and do the hand foot drill. And if I feel I can I do some leg infinities in side side, front back.

Hope this gives you some ideas.

[Glenn Sunshine]

Scott,

First, my shin box isn't the best--the back hip (esp. the right) isn't in contact with the ground initially, and even when I relax into it, I don't get completely flat. Having said that, I get a pain on the front of the hip socket extending from about the socket itself or just above it down to about 3 inches below, maybe a bit further.

Joseph,

Thanks for the suggestions!

Glenn

[Scott Sonnon]

Glenn,

When you lay on your back and pull your right knee to your shoulder (avoiding the rib cage), with your neck and tailbone flat, go to your maximal range with a discomfort of 4 or less on a scale of 1-10 (10 being the worst pain). Tell me what you experience and your range of motion.

[Glenn Sunshine]

I'm not sure what you mean by keeping my neck and tailbone flat. If I'm understanding your directions correctly, I am to lie on my back keeping my hips, shoulders and head on the ground. Done that way, my knee comes up to about 9-10 inches from my chest (I'm a Slav--long torso, short legs!). I get a pain in the thigh just below the hip socket on the inside of the femur. If this isn't how I'm supposed to do the test, please clarify.

Thanks,
Glenn

[Scott Sonnon]

Glenn,

Keeping the neck flat refers to tucking the chin as much as possible and trying to look down at your feet while in that pose. When full alive, the cervical vertebrae can rest flat on the floor during this movement; same with the coccyx and lumbar vert.

Your sensation and ROM makes sense. Please tell me what you experience when attempting a boat pose: lay on your belly and keeping your knees in line with your shoulders, grab your ankles from the outside. Lift your chest and press your pelvis fully into the ground. Try and look up and around to your feet. Push your feet into your hands and allow your shoulders to open. Let me know the sensations your experience and your range of motion.

[Glenn Sunshine]

OK, this one is tougher, probably due to some fear reactivity. My head goes up about to vertical, my knees come up I'd guess about 6 inches, breathing locks up a bit, and I get a pulling sensation (mild pain) about halfway down my right thigh on the inside front. I'll need to experiment some more with this to try to relax into it, but on a fast test, that's what happened.

Thanks,
Glenn

[Scott Sonnon]

I suspect we've found the culprit. Here's what has helped others in similar situations: Test the wind removing pose (knee to shoulder, not chest). Determine the RPD.
Perform the caterpillar (find in your Zdorovye series) 8X. Work on the exhalation - disciplining the breath.
Perform the boat pose to RPD=<4 for 30 seconds. Your exhalation should be easier due to the core activation of the Body-Flow caterpillar.
Test the wind removing pose again. The RPD should be lower and the ROM greater.
Repeat until the RPD of the wind removing pose drops to 4 or less. Repeat daily for about two weeks, and you should be right as rain.

[Glenn Sunshine]

Thanks, Scott! I'll need to search the Zdorovye series for the caterpillar, but it'll be good to review the vids anyway. On the wind removing pose, do I bring the knee to the outside of the ribcage rather than straight up?

Glenn

New note:

Is the caterpillar a spinal wave done while lying on your stomach (a.k.a. a "worm")?

Thanks again,
Glenn

[Scott Sonnon]

Glenn,

The reverse spinal wave, the opposite of the worm. It's affectionately called the caterpillar since it appears similar to the b-boy movement (though mechanically much different.)

[Glenn Sunshine]

Hi Scott,

I know it must be hard to do a diagnosis over the internet, and I do appreciate your time and patience in helping me on this. I think you hit it--I checked for info on the piriformis, and found it can cause sciatica, which I have had in that leg. I've been to a number of very good health care people and have talked to them about the hip, but you are the first who even raised this as a possibility.

Thanks again. I continue to be impressed at your knowledge and your willingness to put yourself out to share it.

Yours,
Glenn

[Glenn Sunshine]

The reverse spinal wave, the opposite of the worm. It's affectionately called the caterpillar since it appears similar to the b-boy movement (though mechanically much different.)

Just to clarify, "reverse" as in top to bottom or bottom to top (i.e. creeping toward the feet or toward the head)?

Thanks,
Glenn

[Scott Sonnon]

Bottom to top, creeping towards the head.

[Glenn Sunshine]

I'm a bit embarassed to say that I dragged my feet in trying out the exercise prescription :oops: --I had a certain amount of reluctance to try out the caterpillar for reasons I have yet to figure out. In any event, I've finally gotten started this week, and the results have been extraordinary. Even without much amplitude in the caterpillar (yet!) it made the boat much easier with improved ROM and diminished almost immediately the pain in the hips, improved the ROM there as well, and fixed a recent problem with soreness at the top right pelvis toward the back that my chiro hadn't been able to move. I am thoroughly impressed again with Scott's knowledge and his ability to diagnose online. I'm really interested to see how this will effect the problems I've had with some other exercises and positions, e.g. the shinbox. I'll keep you posted as things progress. Thanks, Scott!

Yours,
Glenn

[Scott Sonnon]

Congratulations!