Most people don’t think much about their hips unless they begin to have pain and stiffness. It doesn’t necessarily mean that we are old or that we need to live with pain and stiffness. Young and old alike can suffer hip pain and stiffness! Of course, aging does have an effect on your hip joints but so do some sports! Let’s look at some causes.
Did you know our hips and knees are the largest joints in our body? As such, they play a vital role in weight bearing and most lower body movements. In order for us to walk and/or step in any direction, these ball-and-socket joints need to engage. Hip pain can make bending as well as walking from room to room very painful. Many people experience limited hip mobility, which not only affects movement, but causes intense pain at times.
What would cause limited hip mobility and stiffness? First of all, the capsule within the hip joint needs synovial fluid to help maintain space between bones and to prevent friction. Lack of synovial fluid causes friction, which leads to inflammation, arthritis, and pain. At times, a hip replacement may even become necessary.
Healthy supply of synovial fluid = healthy hip joint!
What decreases the amount of synovial fluid in the hip joint capsule?
aging plus gravity causes the fluid to squeeze out
some sports, such as running and weight lifting, for example
lack of healthy joint movement
Rotating the hip restores fresh synovial fluid in the hip joint capsule by acting as a pump. Repeatedly compressing the joints pumps synovial fluid into the capsule in order to nourish the cartilage. This results in the joint ends becoming slippery so that they can move more smoothly. Hip socket rotation happens when you practice Tai Chi and/or Qigong regularly and correctly. Because Tai Chi and Qigong rotate your hips and are low impact, your joints don’t get overly stressed. It is also believed that these movements may also restore hip joint integrity. Be absolutely sure to use body awareness whenever you shift your weight, rotate your hip, and/or negotiate the movements in a relaxed manner.
According to Traditional Chinese Medicine, ancient “healers, and modern-day doctors, inadequate blood circulation and stiff joints are two main reasons for recurring pain in the body. Tai Chi and Qigong improve blood circulation and heal stiff muscles which reduces pain and improves well-being and quality of life.
While we can’t stop the ticking clock on aging, there are solutions that can help you to regain hip flexibility and reduce hip (and sometimes back) pain. Physical activity and movement are important for both physical and mental health. Proper exercises (both aerobic and mind-body) need to be done correctly. Exercise and physical therapy can stabilize, strengthen, and stretch the hips, as well as relieve pain and improve motion. Mind-body exercises actually have the same effects as aerobic exercise. Quite a few patients prefer Tai Chi, Qigong, or Yoga over physical therapy for a variety of reasons. Mind-body exercises have also been shown to help with sleep disturbances and mood disorders.
Mind-body exercise can be done at home. However, many people enjoy the camaraderie, social support, and space available with group classes. Group classes can also be mood lifters and a source of motivation. Many students enjoy the friendship and the opportunity to get help from a competent, trained instructor. Students in classes often see positive results quickly, especially if they have been fairly sedentary.
Tension, pain, and tightness in the hips can also affect your balance, low back, and can cause spinal issues. Unfortunately this is especially true as we age and many people develop osteoarthritis. Tai Chi is recommended by the American College of Rheumatology for osteoarthritis of the hip, hand, and knee. There is also evidence that Tai Chi can improve mobility in the ankles, hips and knees in people with rheumatoid arthritis. Qigong improves physical and functional ability, as well as balance. There are no side effects like there are with many medications and Tai Chi and Qigong are safe for people of all ages and most physical conditions!
While Tai Chi and Qigong will improve the health of your hips as well as reduce pain and stiffness, it won’t happen overnight! There is no such thing as instant pain relief and there are no shortcuts! Hip improvement will happen gradually with regular practice. Yes, regular practice! Being a weekend Tai Chi or Qigong warrior will not bring the desired improvements.
Are you worried about your busy schedule? Regular practice shouldn’t require a huge time commitment, but it is necessary! It’s time to take the first “step” towards creating healthy hips!
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