1 HOW YOUR HIPS GO HAYWIRE
Each thigh bone attaches to a socket in your pelvis. A cartilage coating allows for smooth movement. Ligaments, tendons and muscles provide stability and range of motion. But things can go awry. Watch out for these seven common hips problems, and learn ho
1/ Muscle Strain
This happens when your muscle fibres stretch or rip, often during a sudden turn or jump – common movements in football or hockey. The typical remedy is rest and alternating ice and heat therapy to relieve the pain as it heals.
Muscle weakness or overuse can damage the tendons that link your glutes to your hip bones. You might feel sore when walking, climbing stairs, or lying on the affected side. Train your hip abductor muscles – learn how on the next page.
Bursae are like mini pillows that cushion your hips; the average hip has six of them. Bursitis occurs when these sacs become irritated. Your risk goes up if you run on hard surfaces, so go with a track or grass.
4/ Torn Labrum
The labrum is the gasketlike ring of cartilage that lines each hip joint. Squats and lunges, which require deep bending, can wear it down until it tears. This may require surgical repair. If these moves cause hip pain during your workout, avoid them.
The cartilage in your joints can deteriorate over time from wear and tear, injuries, deformities, and too much body weight. To stay active, try Nordic walking, that kooky style of striding with poles. It can help you strengthen arthritic hips without irritating them, according to Scandinavian research.
6/ Genetic Issues
Exercise can cause pain in people who have an underlying hip abnormality. Dysplasia is when a hip is slightly dislocated because the socket is too shallow. Doctors try to detect this in babies, but it’s often missed and lingers into adulthood. Impingement is when extra bone in a hip makes the thighbone crush the socket. Surgery may be needed.
7/ Stress Fracture
If you do the same motion too often, a hip bone can crack. Training for a marathon, for example, may cause a stress fracture. Your risk spikes if you suddenly amp up the intensity, so follow a gradual training plan. And we’ve got plenty for you on our website: mens-health.com.my/ tag/keyword/running