We walk from our lumbar spine
Don't ignore pain!
Dr Swedan explained that both the hip and knee are part of a kinetic chain of movement that effects your gait, alignment, foot position, and the joints above and below. So much of yoga is about balance and posture; if you have been reading this blog for awhile, perhaps you now understand why this is so.
Most of the following information comes directly from Dr Swedan’s talk.
Typical knee injuries include:
- patellofemoral pain syndrome (PFPS) – occurs due to overuse of the knee from activities such as squatting or cycling; is felt at the front of the knee; can be chronic
- meniscus tears – results from overuse or an acute injury; displays as swelling and has pain when twisting
- ligament tears – the most common tear is to the ACL (anterior cruciate ligament); shows up as buckling and swelling
- articular cartilage injuries – osteochondral defect (OCD) can be genetic or due to repetitive stress; impacts the cartilage and, depending upon the cause, also the bone
Your knees and hips are vital mechanisms for balance and movement. If either is injured, it is important that appropriate attention is given to healing and rehabbing the injury.
Did you know…
- hamstrings protect the ACL – but take note that injury to the hamstrings, common in yoga and running, have a long recovery period because it is the rare person willing to rest them!
- balance is essential for protecting and healing the knee
- strong core control prevents knee instability
- ankle strength is key to promoting a strong, healthy knee
- ice is mandatory
- there is always an option to wear a brace
- relative rest provides a tremendous benefit
Some hip injuries are:
- bursitis – turns out this is more common in the hip than in the knee
- iliotibial band syndrome (ITBS) – usually due to a running injury
- labral tears – result in pain to the groin
- impingement – shows up as sharp pain in certain positions
- stress fracture – common in women; do not always show up in x-rays; usually result because the individual is willing to run through the pain; the healing period is 6-10 weeks
- fracture – osteoperosis can lead to a fracture and usually requires surgery to repair; there is a long healing period; hip fractures among the elderly can be deadly
The hips have an intense relationship with both the spine and the pelvis. Can’t be said enough: Everything is interrelated!
You can strengthen your hips by…
- building core strength, which is important for sports, posture, balance – everything!
- improving balance
- working towards increased flexibility
- aiming to be pain free
- moving towards a gradual return to activity
- focusing on alignment of the pelvis
- building a strong and flexible spine – did you know that spine pain radiates directly to the hips!
- strengthening abs – did you know strong abs protect the spine
In any hip or knee injury, remember that:
Ice is never a bad idea; relative rest is always a good idea
for being kind to your knees and hips:
- Don’t ignore pain!!!
- See a doctor for swelling or instability
- Rest if your joint aches more than 2 days
- See a doctor immediately is there is pain with walking
- Do not increase work out routines by more than 10 percent per week