HOW CAN I TELL IF MY HIPS ARE HEALTHY?
Find relief for your back pain today!
Your hips are part of a kinetic chain, meaning that they make up a combination of weight-bearing joints that must function together in harmony in order for your body and posture to function properly. If one part of the kinetic chain is out of balance, stress may be placed on another part of the body – such as the back. Fortunately, you can test your hip mobility with some at-home tests. If you notice that any of these bring you pain or discomfort, don’t hesitate to contact Washington Physical Therapy & Rehabilitation as soon as possible to find relief.
If you are looking for a safe and effective treatment method for treating your back pain and figuring out if it is originating from your hips, contact Washington Physical Therapy & Rehabilitation today to consult with one of our physical therapists. Your physical therapist will conduct a comprehensive exam to determine the best individualized treatment plan for your needs. This will include targeted stretches and exercises in addition to any pain-relief modalities your physical therapist deems fit. Our mission is to help relieve your painful back symptoms while simultaneously improving your hip mobility, strength, and function. Contact us today to get started on the first steps toward relief!
1. Hip Mobility Test
• Lie on your back with your legs straight out. • Cross one ankle above the other knee, cross-legged in a “figure 4” position. • Keep your ankle pressed on the other leg, but now lower the raised knee to the side. Does it lower close to the ground? • Repeat on the other side and see if there is a difference. • This might indicate a hip motion problem and cause back pain or hip discomfort on that side. 2. Hip Squatting Test • Keep your knees parallel, facing forward. • Squat down as far as you can, keeping your feet and heels flat on the floor. • If you feel a lot of pressure in your knees or calf muscles, you could have a hip movement problem. • Try again in front of a mirror. Does your body want to go to one side? This can indicate a hip motion problem on one side.
Pain Relief In Minutes Use This Exercise to Relieve Back Pain
PHITS CUSTOM ORTHOTICS
To get the summer started off on the right foot we are offering $75 computerized gait scans designed to map your feet and identify areas of pressure, timing, or right vs left differences that might be causing foot, knee, or hip pain. Our system will map your foot and create a visual model of your walking or jogging pattern. From this information we can assess your risk of injury and even offer a 3D printed custom orthotic solution. Learn more at www.WAPTrehab.com or give us a call at 425.820.2110.
SEATED KNEE TO CHEST STRETCH Sit tall in a chair with feet flat on the floor. Gently pull the knees to the chest with both hands until a comfortable stretch is felt in the mid and lower back. Slowly return to the starting position. Aim to complete 4 to 6 repetitions of this exercise.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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Call 425.820.2110 or visit www.waptrehab.com to schedule your appointment today!
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