HOW CAN I TELL IF MY HIPS ARE HEALTHY?
2. Hip Squatting Test • Keep your knees parallel, facing forward.
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 Rehability as soon as possible to find relief.
ATTENTION PATIENTS WITH ARTHRITIS PAIN • Do you have pain from arthritis while performing daily tasks? • Does your arthritis limit your mobility? • Do you find yourself reaching for medication throughout the day? 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 Rehability 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! • 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.
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.
Exercise Essentials
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Helps With Hip Pain
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If you have answered “YES” to any of these questions, we can help.
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PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground. Repeat 8-10 times on both sides.
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