 BACK |
|
Men on Mats part 1 – Prevent
Male Injuries using Fitness
Pilates strengthening exercises Hip injuries have become, well, almost hip.
Golfers Greg Norman and Jack Nicklaus have gone under the knife
to have their hips repaired or replaced, and it's not uncommon in any
sport to see guys benched by a strained hip flexor or extensor. First, the mechanics: eThe
hip is a ball-and-socket joint where the thigh bone's femoral head fits
into the acetabulum of the pelvis. A
layer of fibrocartilage called the labrum lines the socket and helps
keep the joint lubricated. Motion
is created by the rotation of the ball in the socket, and the joint is
stabilized by the muscles of the hip, thigh, abdomen, lower back, groin
and buttocks. Because so many muscles tie into the area, hip
problems can radiate throughout the body.
"The most common hip injuries are strains of the muscles
surrounding the hips," says Daniel Cosgrove, M.D., director of the
WellMax Center for Preventative Medicine in La Quinta, Calif.
"But fractures and dislocations definitely happen,
especially in direct-contact sports such as football." Injuries usually occur as a result of the forceful
contraction of a stretched muscle, eg, when a sprinter bursts off the
starting blocks. Hockey,
soccer, baseball and gymnastics get their fair share of adductor (inner
thigh), flexor (hip front) and groin strains and tears because of the
force generated by frequent stops, starts and directional changes. "Almost any sport that requires hip rotation
and a forceful transfer of body puts the brunt of this movement on the
hips," says Marc J. Phillipon, M.D., director of the Center for
Sports Medicine at the University of Pittsburgh and the orthopedic
surgeon who repaired Greg Norman's torn labrum. "The rotation of your golf swing, the ability
to turn on a dime on the playing field, or the blast of power you need
to round the bases at full speed starts in your hips," Phillipon
notes. "If the muscles
of the area are weak, the hip will take the most of any trauma you
suffer on the playing field, regardless of your game." PAINS, STRAINS AND REMEDIES Hip strains range in severity from a mild level I
pull, in which muscles are not torn and range of motion isn't
compromised, to a severe level III tear that generally requires surgery.
Hip pointers, also known as contusions, are usually the result of
a fall. Pain, swelling,
spasms in the region, and a "crackling" sound or feeling are
the symptoms of strains and contusions. Fractures are primarily the result of a fall, a
direct blow to the area, or a violent twisting motion.
If you sustain a serious injury, your doctor should take X-rays
to rule out the possibility of a fracture, which usually involves
surgical repair and months of physical therapy. For strains and hip pointers, the immediate aim is
to reduce any swelling or internal bleeding.
Follow the RICE path: rest, ice, compression and elevation.
Massage the affected area with ice for 10- to 15-minute intervals
to help decrease swelling, and elevate the area as soon as possible.
Rest is critical. Your
doctor might put you on crutches and insist that you stay out of the gym
or off the field for one or two weeks until you can begin putting weight
on the area again. As always, listen to your body and resume your
training with gentle range-of-motion exercises only after the area is
pain-free. TIPS FOR HEALTHY HIPS Prevention of hip injuries can be as simple as
playing your game regularly. Adductor
muscle injuries often occur as a result of improper warm-up or
conditioning and a general lack of muscular endurance.
So stay active, even in the off-season. "The number-one reason most people sustain
injury to the hip is due to muscle weakness or inflexibility," says
Cosgrove. "Instead of
relying on sports to get us fit, we should instead concentrate on
getting fit to play sports." To complement your regular gym
workout, try yoga or Pilates to improve your flexibility and endurance. "Stretching should already be a part of your
daily workout routine," Cosgrove insists.
"Don't forget to stretch afterward.
The tissue has the most blood flow, highest temperature and
greatest elasticity immediately after exercise, so it's an optimal time
to get an effective stretch." Always warm up with a light cardio workout such as
10 to 15 minutes on the treadmill or stationary bike; cycling is
preferable because it doesn't put extra stress or pressure on the hip
joints. Wear the right
protective gear if you're involved in any sports in which you might fall
or suffer a hit. And keep
your weight down and your nutritional standards up, particularly as you
age and bone density naturally decreases. The following workout uses several stretches
recommended by the American Physical Therapy Association and
strengthening exercises that specifically target your flexors, adductors
and abductors. Perform all
the exercises only as far as they remain comfortably possible. THE EXERCISES 1. THIGH
STRETCH Stand behind a chair, resting your hands for support.
Keep your head up and back straight.
Slowly move your right leg out to the side about 12 inches Hold
for 10 seconds and return to the starting position, controlling the
movement with your muscles. Repeat
10 times. Switch legs. 2.QUAD STRETCH Lying on your back, straighten
your right leg on the floor, bend your left leg, and grasp the left
ankle with your right hand. Holding
the knee out to the side with your left hand, gently press it toward
your shoulder. Hold for 15
to 30 seconds. Repeat five
times and switch legs. (*
note: the quad stretch I recommend is to lie on your front (prone), bend
your right leg, hold your right foot with your right hand bringing the
heel down towards the bottom, with your knees in together and your pubic
bone forward/down towards the floor – then you’ll feel the stretch
in your thigh - Susan).
3. PELVIC
LIFT / SHOULDER BRIDGE This
move strengthens your glutes, abs and hamstrings.
Lie on your back and bend your knees.
Keeping your feet flat on the floor, tighten your abs and glutes
and raise your pelvis until it's in line with your knees.
Don't let the knees splay. Hold
for 15 to 20 seconds. Do
three sets of 10. 4. KNEES
TO CHEST This static
stretch works your abs and improves hip, back and neck flexibility.
Lie on your back, bending your right leg and keeping your left
leg straight. Press your
chin to your chest, hold the right leg in both hands just behind your
knee, and pull your knee toward your chest.
Hold for 30 seconds. Do
each leg 10 times and then pull both knees to your chest; hold for 30
seconds. 5. SIDE
SERIES Lying on
your left side, rest your head in your left hand, placing your right
hand on the floor for balance. Lift
your right leg slowly, as far as you comfortably can.
Hold at the top and lower it again, controlling the movement:
Repeat before your legs touch. Do
three sets of 12 to 15 reps and switch sides. 6. INNER-LEG
RAISES Lying on your
right side, bend your left leg to place the left heel in front of the
right knee. Lift the right
leg six to eight inches off the ground; hold for five seconds and lower.
Do three sets of 12 to 15 reps and switch sides.
For an added challenge, use ankle weights.
|
| BACK |