looking for workout plan to fix unbalanced hips
January 23, 2018 9:06 AM Subscribe
After hurting my back, a book on back rehabilitation with a six week program of exercises, got me back on my feet. I need THAT - but for a different problem - for hips that slant to the side (one leg feels longer). Is there one?
I've developed laterally tilted hips. After ignoring the problem for years, my hip is getting back at me with a vengeance, and I need to fix it. Since it took years in the making, I imagine it will take systematic exercising to get my hips realigned. I'd LOVE to find a whole workout plan (not just an exercise or two) directed at this problem. Does any exist?
I've developed laterally tilted hips. After ignoring the problem for years, my hip is getting back at me with a vengeance, and I need to fix it. Since it took years in the making, I imagine it will take systematic exercising to get my hips realigned. I'd LOVE to find a whole workout plan (not just an exercise or two) directed at this problem. Does any exist?
Response by poster: I find physical therapists seem to want to babysit (have me come in and do exercises with them) and I'm more of a give-me-a-plan-and-let-me-do-it-on-my-own person.
posted by mirileh at 9:20 AM on January 23, 2018
posted by mirileh at 9:20 AM on January 23, 2018
Seconding the suggestion to consult a physical therapist, if possible, even if just for advice and a take-home work plan. Even though you have been able to address your back problem with exercises from a book, this looks like a more complex issue. It is also more particular to your body, so probably more difficult to remedy through a one-size-fits-all solution.
posted by Desertshore at 9:21 AM on January 23, 2018
posted by Desertshore at 9:21 AM on January 23, 2018
If you're near Atlanta, I have an amazing chiropractor that gives exercises in addition to an adjustment. I go in, get adjusted, he tells me which exercises to do to stay adjusted, and then I go home - no baby sitting at all. (and then, I don't do the exercises, and I wind up going back in. but maybe one day!)
posted by needlegrrl at 9:24 AM on January 23, 2018
posted by needlegrrl at 9:24 AM on January 23, 2018
I recommend consultation with a physical therapist. There are a lot of ways to get your hips to align properly and exercises to do that will keep your hips in a better position in the long run.
You may also want to check out the Egoscue Method. There are tons of Youtube videos if you search "hips and egoscue" and a book called Pain Free with good descriptions of gentle exercises to get your hips into alignment. There's also Feldenkrais which are also gentle exercises for alignment and there are tons of Youtube videos if you search for hips and Feldenkrais.
posted by BooneTheCowboyToy at 9:42 AM on January 23, 2018 [4 favorites]
You may also want to check out the Egoscue Method. There are tons of Youtube videos if you search "hips and egoscue" and a book called Pain Free with good descriptions of gentle exercises to get your hips into alignment. There's also Feldenkrais which are also gentle exercises for alignment and there are tons of Youtube videos if you search for hips and Feldenkrais.
posted by BooneTheCowboyToy at 9:42 AM on January 23, 2018 [4 favorites]
The reason PTs want to "babysit" as you call it, is that it ensures you are doing the exercises correctly, and to help you modify your routine over time as you improve. A good PT will also do some massage or adjustment work to get you back in the right position and help your body learn what is correct. A few months of PT can be a pain to manage, but long-term you are much better off getting professional help rather than trying to fix on your own.
posted by john_snow at 10:39 AM on January 23, 2018 [4 favorites]
posted by john_snow at 10:39 AM on January 23, 2018 [4 favorites]
Mod note: Hey folks, the suggestion to go to a PT has been made, so at this point let's focus on books/etc, and if there aren't any adequate books/etc then it's fine to just leave it at that.
posted by LobsterMitten (staff) at 10:45 AM on January 23, 2018
posted by LobsterMitten (staff) at 10:45 AM on January 23, 2018
Focus on exercises that will strengthen your glutes and your thigh adductors and abductors, and stretches for tight hip flexors. Clamshells, side kicks, kicking in all 4 directions with a stretch band attached to the wall. (Pilates saved my butt - literally - from hip pain and misalignment, so I would normally suggest that you go to a trainer or PT to make sure you are doing the exercises with correct form, but that suggestion has already been ruled out.)
I googled "side glute exercises" and "hip stability exercises" and came up with this list of exercises, most of which look pretty familiar from my experience. https://uhs.princeton.edu/sites/uhs/files/documents/Pelvic-Stabilization-Hip-Strengthening.pdf. Here's something on fixing your hip flexors: https://www.theptdc.com/2015/11/why-doing-hip-flexor-stretches-may-not-loosen-and-open-up-the-hips/, again, that look familiar to me.
posted by matildaben at 11:33 AM on January 23, 2018 [1 favorite]
I googled "side glute exercises" and "hip stability exercises" and came up with this list of exercises, most of which look pretty familiar from my experience. https://uhs.princeton.edu/sites/uhs/files/documents/Pelvic-Stabilization-Hip-Strengthening.pdf. Here's something on fixing your hip flexors: https://www.theptdc.com/2015/11/why-doing-hip-flexor-stretches-may-not-loosen-and-open-up-the-hips/, again, that look familiar to me.
posted by matildaben at 11:33 AM on January 23, 2018 [1 favorite]
Classical Stretch The Edmonds Technique with Miranda Edmonds White is on PBS and has focused episodes, and strikes me as a video-based option. She’s also on YouTube with a mini workout for hip pain relief, among many others. I record her via PBS.
posted by childofTethys at 11:46 AM on January 23, 2018
posted by childofTethys at 11:46 AM on January 23, 2018
What you should do depends entirely on why your hips are out of alignment — weak posterior chain and super tight psoas and illicus? Super tight quadratus laborum? Habitual postural stuff exacerbating dominant side messing up the non-dominant side? Other stuff I can’t even think of?
I want to recommend things, but the problem is that if you start doing the wrong one, you could make it worse. So...you’re going to have to experienced with a bunch of stuff or see someone who can tell you what’s up.
There’s a few apps and books I’ve used to help me puzzle out my own issues, but again...you want to be careful. You can hurt yourself by being too aggressive.
Apps:
Trigger Points
Essential Anatomy
Books:
Trigger Point workbook
(Sorry no links, I’m in a rush)
posted by schadenfrau at 12:43 PM on January 23, 2018 [1 favorite]
I want to recommend things, but the problem is that if you start doing the wrong one, you could make it worse. So...you’re going to have to experienced with a bunch of stuff or see someone who can tell you what’s up.
There’s a few apps and books I’ve used to help me puzzle out my own issues, but again...you want to be careful. You can hurt yourself by being too aggressive.
Apps:
Trigger Points
Essential Anatomy
Books:
Trigger Point workbook
(Sorry no links, I’m in a rush)
posted by schadenfrau at 12:43 PM on January 23, 2018 [1 favorite]
I am the queen of pelvis problems. I have had it all.
I also currently struggle with a twisted pelvis that resulted from my previous injuries.
And schadenfrau is right -- until you know which way your pelvis is twisted, and especially WHY it is twisted, you are unlikely to make any progress.
If your pelvis is twisted because of a knee injury or imbalance, you will be doing a completely different set of exercises than if you are dealing with abs that aren't working after a surgery.
The back problem that you rehabbed yourself could really be the source of the problem. You could have developed poor walking and standing patterns, or might be tensing up to protect the injury, leading to all of your muscles reacting and twisting your pelvis.
So, first find out which way your pelvis is twisted -- is one side pointing up, down, flared in or out? Is one side flared out and the other side pointing up? I mean, the direction of your twist will inform how you get back to neutral. This is hard to do on your own. Mine even floats around. It could point any different direction on any given day! Fun!
I have been struggling with this for 6 years now. I was a competitive weightlifter before this happened to me. I know my anatomy really well, and my efforts at rehabbing it myself have been not successful.
I went through 11 physical therapists before I found the good one in #12, and then I had a medical procedure to stabilize a joint.
Now #12 (who mostly did manual adjustments) has passed me on to PT #13, and we are making good progress in me re-learning how to walk, stand, sit. Relearning these activities will be key in getting my muscles to re-balance and allow my pelvis to in-twist.
Most of the exercises that I do to re-center my pelvis are very small and very technical. They are mostly pelvic tilts. I am working the psoas, illiacus, deep glutes and abs, adductors, and all of the tiny stabilizing muscles through my torso. Also, specialized exercises to release the diaphragm.
Perhaps most importantly, I work both sides of my body differently for these exercises. So until you know the nature of your twist, how will you know which side to work and which side to de-emphasize?
If I work the wrong side, I would put myself in pain. (Yeah, I did it about 2 weeks ago! Yikes!)
This work has helped, a ton. It is completely different than what my other PTs have done. This kind of work is called Postural PT.
In my more than 10 years of weightlifting, and 6 years dealing with my back, I have not seen the exercises I am doing performed in the manner I am doing them. Believe me, I have done approximately one zillion clamshells but until this PT showed me how to perform them for my specific problem to get the deep glutes, they were useless. My very good previous PT did not show me clamshells in this manner.
I have a hard time believing you will find a manual that will give you enough information to make yourself better.
Your first step is to find out if you are sound. Do you have some issues somewhere else that are leading to this issue? Limping, or guarding from pain almost anywhere in your body, can cause the pelvis to twist. If you are not sound, fixing that is the first priority and your pelvis may come around on its own.
The second step is to figure out which way(s) you are twisted.
Third step is to find a program that matches your individual twist.
Please take care of yourself and consult with a SMART professional. You might want to start with an Osteopath or Sports Medicine doc.
If you insist on working this yourself, postural PT is your search keyword.
posted by littlewater at 2:34 PM on January 23, 2018 [8 favorites]
I also currently struggle with a twisted pelvis that resulted from my previous injuries.
And schadenfrau is right -- until you know which way your pelvis is twisted, and especially WHY it is twisted, you are unlikely to make any progress.
If your pelvis is twisted because of a knee injury or imbalance, you will be doing a completely different set of exercises than if you are dealing with abs that aren't working after a surgery.
The back problem that you rehabbed yourself could really be the source of the problem. You could have developed poor walking and standing patterns, or might be tensing up to protect the injury, leading to all of your muscles reacting and twisting your pelvis.
So, first find out which way your pelvis is twisted -- is one side pointing up, down, flared in or out? Is one side flared out and the other side pointing up? I mean, the direction of your twist will inform how you get back to neutral. This is hard to do on your own. Mine even floats around. It could point any different direction on any given day! Fun!
I have been struggling with this for 6 years now. I was a competitive weightlifter before this happened to me. I know my anatomy really well, and my efforts at rehabbing it myself have been not successful.
I went through 11 physical therapists before I found the good one in #12, and then I had a medical procedure to stabilize a joint.
Now #12 (who mostly did manual adjustments) has passed me on to PT #13, and we are making good progress in me re-learning how to walk, stand, sit. Relearning these activities will be key in getting my muscles to re-balance and allow my pelvis to in-twist.
Most of the exercises that I do to re-center my pelvis are very small and very technical. They are mostly pelvic tilts. I am working the psoas, illiacus, deep glutes and abs, adductors, and all of the tiny stabilizing muscles through my torso. Also, specialized exercises to release the diaphragm.
Perhaps most importantly, I work both sides of my body differently for these exercises. So until you know the nature of your twist, how will you know which side to work and which side to de-emphasize?
If I work the wrong side, I would put myself in pain. (Yeah, I did it about 2 weeks ago! Yikes!)
This work has helped, a ton. It is completely different than what my other PTs have done. This kind of work is called Postural PT.
In my more than 10 years of weightlifting, and 6 years dealing with my back, I have not seen the exercises I am doing performed in the manner I am doing them. Believe me, I have done approximately one zillion clamshells but until this PT showed me how to perform them for my specific problem to get the deep glutes, they were useless. My very good previous PT did not show me clamshells in this manner.
I have a hard time believing you will find a manual that will give you enough information to make yourself better.
Your first step is to find out if you are sound. Do you have some issues somewhere else that are leading to this issue? Limping, or guarding from pain almost anywhere in your body, can cause the pelvis to twist. If you are not sound, fixing that is the first priority and your pelvis may come around on its own.
The second step is to figure out which way(s) you are twisted.
Third step is to find a program that matches your individual twist.
Please take care of yourself and consult with a SMART professional. You might want to start with an Osteopath or Sports Medicine doc.
If you insist on working this yourself, postural PT is your search keyword.
posted by littlewater at 2:34 PM on January 23, 2018 [8 favorites]
I second the Egoscue Method. They will ask you to take photos of yourself, head to toe, facing front/back/side/other side. And they'll ask for your symptoms. Then they'll use this information to create what they call a "menu" (a set of exercises that you do in the correct order ideally every day). There are several options available - an in-person visit in a clinic, an online "visit" via Skype where a therapist watches you doing the exercises in your home, or just a list of exercises emailed to you (with links to videos that explain how to do each one).
I've been doing the email version of the Egoscue Method for my own hips, and it's great for that feeling of give-me-a-plan-and-let-me-do-it-on-my-own. Whenever I feel like my current exercise menu is no longer having much of an effect (for me this takes 3-4 weeks), I take a new set of reference photos, send a payment, and receive a new exercise menu. I can work at my own pace and I don't have to take time off work for an appointment.
I also heartily agree with every single thing littlewater said. It would be really helpful to know which way your hips are twisting, raising, or (quite likely) both. You can do this in addition to a home exercise program, Egoscue or otherwise. If you do go looking for a physical therapist, I'd try the Postural Restoration Institute.
posted by danceswithlight at 7:03 PM on January 23, 2018
I've been doing the email version of the Egoscue Method for my own hips, and it's great for that feeling of give-me-a-plan-and-let-me-do-it-on-my-own. Whenever I feel like my current exercise menu is no longer having much of an effect (for me this takes 3-4 weeks), I take a new set of reference photos, send a payment, and receive a new exercise menu. I can work at my own pace and I don't have to take time off work for an appointment.
I also heartily agree with every single thing littlewater said. It would be really helpful to know which way your hips are twisting, raising, or (quite likely) both. You can do this in addition to a home exercise program, Egoscue or otherwise. If you do go looking for a physical therapist, I'd try the Postural Restoration Institute.
posted by danceswithlight at 7:03 PM on January 23, 2018
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posted by brainmouse at 9:10 AM on January 23, 2018 [3 favorites]