It is these seven training mistakes that cause hip pain. However, if there are some mistakes in the details of the movements in the usual exercise, these mistakes may destroy the balance of your hips. When this happens, not only the hip is injured, but also other joint parts may be affected. Jon Hyman, a plastic surgeon in Atlanta, said: "A healthy hip joint helps stabilize the pelvis. When your hip joint is unhealthy or injured, it will have obvious domino effect, affecting your lower back, legs, knees and ankles. Therefore, when there is a problem with your hip joint, it is quite dangerous to your health. The following seven problems lead to hip aging faster than you think. See if there are any familiar movements and correct them, so that the hip joint will not be injured.
Error 1 Skipping horizontal exercise. Every day, you walk, sit and drive linearly, that is, you move along a straight line. Then you go to the gym, jump on a bike, a treadmill, or exercise in an oval or straight line. So, what's the problem? Yes! There is enough linear movement, but missed the lateral or lateral movement practice. Sean de Pairard, a personal trainer at Thrive Personal Training Studio in the United States, said, "In fact, most people know this truth, but they just don't want to do these sports. So you only use half of the available range of motion of the hip joint, resulting in an imbalance in the use of adductor and abductor muscles, thus promoting their weakness. Of course, you can also suddenly do some lateral movements with some muscles in your hips, but your body is not ready at this time, and you are more likely to get hurt, just like slipping on the ice or suddenly attending an advanced fitness class.
Sean De Wispelaere said: "It is interesting to combine the lateral sliding movements of these muscles with daily life. With elastic belt, practicing three days a week can strengthen your hip muscles and make them move in all directions.
Mistake 2: Knees collapse inward when doing lunges. David Reavy, a physical therapist at the Institute of Reaction Physiotherapy in Chicago, said: "When stepping, the thighs and calves should be at a right angle of 90 degrees. If your body leans forward too much, it means overusing these external tetrahedrons, iliotibial tract and calf muscles attached to the knee joint. After a long time, it is easy to cause excessive rotation of the muscles inside the hip joint, leading to inflammation or bursitis of the hip joint.
Solution When doing lunge, the knee should be parallel to the ankle, which can be properly aligned through the external tetrahedron, iliotibial tract and calf muscles. Your hip joint will be located at the top of the femur and aligned with the center of the hip, so that you can use all your leg muscles effectively to prevent injury and pain.
Mistake 3: Leaning forward when doing squat is beneficial to squat. Although you can't squat too low, it will be more beneficial to your hip joint and lower back if you can keep your upper body upright as much as possible. David Reavy: "When you lean forward too much, you will put too much pressure on your hip joint, which will prevent it from contacting the core and buttocks accurately, and these extra pressures may also be the main cause of your back and buttocks injuries. 」
Solution David Reavy suggested using squat training against the wall to find the feeling of muscle operation during exercise: Steps 1: Shoulders, back and head lean against the wall, and feet are shoulder width apart. Step 2: Put your feet in front of your body, make the whole trunk close to the wall, bend your knees, take a deep breath, and tuck in your abdomen, imagining that your abdomen should be pushed to your spine, so as to start the core.
? Bodybuildingestore error 4-bar hip is too high, which is a very common error. If you keep such a wrong posture for a long time, then your training area will become the gluteus flexor rather than the transverse abdominis. In the long run, not only will you not be able to train the correct muscle groups, but more seriously, your hip flexors will become shorter and shorter, in other words, you will miss the key points of training. In addition, excessive use of hip flexors may also lead to the impact of hip joint, so that the bones of hip bone are squeezed together, resulting in joint injury. There will be obvious tingling when turning, turning or squatting, so give up training.
Solution: Before making a stick, check the alignment of your body: Step 1: Put your chin out from your chest, put your elbows on it, and kneel on the ground. Step 2: Take a deep breath, tuck in your abdomen, imagine your abdomen tilting up to your ribs, and correct the curve of your back.
Mistake 5 Excessive use of yoga to relax According to the journal Arthritis and Rheumatism, excessive joint relaxation may lead to sports injuries and osteoarthritis, and may accelerate the development of the disease. For reasons that are not completely clear, people with more flexible joints seem to have caused more damage to cartilage and bones over time. Of course, the body needs some flexibility to keep your muscles and joints moving, so this is not a bad thing. Tiffany Krusek, a health writer, suggested, "Just be careful not to use yoga excessively to stretch your muscles everywhere. 」
Solution First, confirm the accuracy of your posture with the teacher. But after confirmation, you may still feel that this posture is what you really need to practice, rather than looking for something deeper. Krusek said: "We often think that the harder we practice, the better. But sometimes, too much will lead to greater imbalance. 」
Mistake 6: Pinch your hips while doing yoga. Yoga meditation posture makes your cheeks look peaceful and harmonious, but in fact, doing this for a long time may hurt your joint health. Krusek said: "This movement is easy to put pressure on the muscles, it will push the femur forward and put more pressure on the front of the buttocks, so it is easy to get hurt. Compared with the dense muscle tissue on the back and side of the hip, the muscle layer on the bone in this area is relatively thin; If you keep squeezing, it will cause tension and pain in your hips and lower back.
Solution: Your gluteal muscles will work naturally when needed. Use the bridge to relax as much as possible. Your hips will continue to work and even get tired, so there is no need to squeeze them too much.
Mistake 7 Strengthening Stretching Reed Ferber, clinical director of running injury at the University of Calgary, said: "The gluteus medius is one of the muscles of the hip, which pulls the thigh to one side together with other muscles nearby (such as hip abduction). When your gluteus is weak, you may feel that the gluteus flexor located in front of your gluteus is a little stiff. Gluteal flexor is used to supplement and help gluteus medius stabilize hip and knee joints, but when gluteus medius is weak, it is easy to be out of balance. At this time, the gluteal flexors must come out to help. 」
Solution 1: Put elastic belt on your thigh, spread your feet and feel the slight tension of elastic belt. Step 2: Extend the image of * * * with the power of hips, bend your knees slightly, and put your hands on your waist to move forward. This action is very helpful for stabilizing pelvic exercises. With the help of elastic belt, you can feel the strength of the gluteus medius.
? Healthsfitness knowledge Post-it | domino effect refers to a series of chain reactions that occur in an interconnected system, which is called domino effect or domino effect.