Hip pain?

[Catrin]

It is the days I work out that I don't hurt at night...so I am not going to take a break. The longer between sessions, the more my sleep is interrupted by my hip.

My coach thinks it related to my being seated all day so am experimenting with making changes there to open my hips up during the day using some things he showed me last night. I know a really good chiropractor who I will see if things continue.

[OakLeaf]

Way back when, Knott suggested a McKenzie maneuver for helping realign the pelvis, where you do standing lumbar extensions x 10 every two hours. As I remember it (which I probably don't ) you stand with feet sitbone width apart and weight on all four corners of the feet, heels of the hands right below the PSIS, knees straight but unlocked, then do gentle lumbar backbends, taking two to three seconds to extend and the same to return upright, and making sure you keep your pelvis over your feet and backbend, rather than thrusting your hips forward.

Now I probably remember that completely wrong, but just as something to get you out of seated position periodically, you might try that.


Another thing that's cured all manner of hip issues with me is ardha chandrasana (half moon pose). Might try that at home a couple times a day, either by itself or alternating with pavritta ardha chandrasana ("rotating airplane").

[Irulan]

Oh! Sitting all day.... #1 cause of low back and hip issues.

[Irulan]

Here is what I do for hip opening band stretches. I've been told to hold stretches anywhere from 30 seconds to 5 minutes.
1. Hamstring stretch with band. I play with the angle and rotation

2. IT band stretch with band. Play with angles

3. opener band stretch

4. Hip flexor stretch ( lots of variotions out there)

5. modified pigeon pose


I then follow up with a seated twist,
this:


and some foam roller/softball work.

[Catrin]

Irulan, thanks!

My right hip has calmed...but now my LEFT one is strongly complaining. Can't figure out if it is my SI joint or referred from my lumbar spine, but I think it more likely to be my hip. I am going to make an appointment tomorrow with my Chiro, it is time to consult with someone. Again there is more relief after a hard workout, and much more discomfort when I am resting, but it is time to figure this out. Because exercise, even intense exercise, provides relief I am not concerned that it is an actual injury. Could be something needs released, or an imbalance causing the problem. In a way it is good that I can't afford an expensive scan like an MRI or CT scan, it's been my experience in the past that every time we've done that that all it did was to side-track our attention to things noted in the scans that turned out to be totally unrelated.