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Pain in Hip , Issue #14
April 21, 2013


Thank you for joining me. Together, we can enjoy our pilates exercises with increasing understanding about what our bodies need.
This month : Pain in the Hip -

1. General Information about Hip Pain
2. Causes
3. Stretching & Exercise
4. Hip Video 5. Test your Brain - can you put this puzzle together?

Hip Pain

Hip pain is unfortunately is suffered by many people, both young and old. The cartilage wears down with age and can become damaged with overuse. The hip bones and coccyx can be fractured or injured as we journey through life, or can simply wear down.

What are the Causes?

These are some of the conditions that are most likely to cause hip pain:
  • One of the most common problems is Arthritis which is an “umbrella” term for more than 100 conditions affecting the muscle/bone system at joints. Arthritis in the hip causes an inflammatory response in the joint, together with pain, stiffness and cartilage damage. A good low-impact Pilates exercise program will help keep joints flexible and muscles strong.

  • Bursitis is another problem which causes inflammation in this case, in the bursa. This is a sac filled with fluid, protecting muscles and tendons. Buristis is usually caused by repetitive activities irritating the joint. We have wonderful stretches that’ll help, including the Clam, Quads, Piriformis, and Hamstrings.
    Below, you'll find a short 2 minute video for a stretch to help:

  • Tendonitis also is caused by repetitive activity. Tendons attach muscles to bones and, as we age, tendons shrink. Tendonitis is inflammation of the tendon. The main symptoms include swelling, tenderness, redness and pain that gets worse when you move the joint. Exercises to strengthen the hip joint include gentle leg lifts, curl ups and improving core strength.

  • Strains of the muscles around the hip and pelvis can also cause problems particularly in the groin and back of the hip (often caused by hamstring spasming). Here’s a great hamstring stretch.

  • Sciatica affects the back, hip, and outer side of the leg. It is caused by compression of a spinal nerve in the lower back. There are a number of causes eg. degeneration of a disc or muscles spasms. First you need to establish just what is causing the Sciatic pain, but very often it’s a spasm in the Piriformis muscles in the lower back. Here’s a wonderful Piriformis stretch to help. Also, laying down place a tennis ball under the sit-bone and stay in position (60 seconds or so) until muscles relaxes.

  • Osteoporosis also affects hip joints as we age. This is caused by bones becoming brittle due to lack of weight bearing activity that is required to keep bones strong. Most weight bearing exercise is very good in order to “stress” bones to make them stronger. However, sit-ups, twisting at the waist, forward flexion at the hip all need to be avoided with osteoporosis sufferers. Running, jumping and high-impact aerobics need also to be avoided. Here's a link to help: Osteoporosis Exercises

    There is heap of stretches in this monthly to keep you busy. If you would like to make it easier for yourself, you could invest $20 which is the cost of purchasing our DVD on stretches. All of these stretches and many more, with full explanation as we go along. You’ll enjoy the stretching workout and feel full of energy when you rid yourself of all the stagnation that tight muscles create. Here’s the link: Stretching DVD

    This months VIDEOS

    To view our full MENU with dozens of FREE 2-minute VIDEOS for every stretch, go to: STRETCH MENU.

    Test your Brain

    Can you do this? If you can put this puzzle together, you can say goodbye to Alzheimer's! It's a little puzzle and very clever, as well as rewarding when you work it out. It's impossible to do if you are affected by Alzheimer's.


    Til next month,
    All the best,, Pamela.

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