Hips and Knees

Do you do specific exercises for your hips and knees? Do you work your hip through the entire range of motion and engage the abductors and adductor muscles? If not, maybe you should.

The abductors and adductors are critical for providing integrity of the hip joint and create a strong, balanced link between the lower body and the torso. They also need to be exercised through an entire range of motion. If you work these muscles only in one direction (forward and back) by walking, running or using common cardio machines then you are not building structural integrity of the hip, or the entire lower body.

These muscles, along with the quads and hamstrings, play an important role in allowing the patella (kneecap) to track properly as the knee joint bends. If the abductor and adductor muscles are not strong, flexible, and balanced, knee pain such as patellofemoral syndrome, and injury is more likely.

Strong Muscles Support Joints

Strengthening and balancing the muscles that surround the knee can take the pressure off the joint and decrease the amount of total weight absorbed by the ligaments, meniscus and cartilage in the knee. Because the knee is a hinge joint and only moves in one direction, it's important to maintain both strength and stability.

The hip joint, on the other hand, is a ball and socket joint that works best when it has mobility as well as strength. The hip is a much more complicated joint, and needs to be exercised in a variety of directions, including rotation, in order to increase overall stability. If the muscles that support the hip joint (quadriceps, hip flexors, glutes, hamstrings, and even the core muscles) are strong and allow appropriate mobility, the amount of pressure and wear and tear on the hip joint, as well as the knee joint, decreases.

Real Life Exercises for Hips and Knees

When it comes to preventing injury, using compound or "functional" exercises that use a variety of muscles and simulate real life movements are generally considered the ideal way for athletes to train. Such movements include exercises like squats, lunges and lateral movements. Exercises that isolate a specific muscle (such as a leg extension or biceps curl) do have a place in training, but are often reserved to help isolate and rehab a muscle after an injury or to recover after a surgery.

Basic Knee and Hip Exercises

If you are starting from zero or getting over an injury, you can begin to build strength and stability in the hip and knee joints by going back to basics and using these simple exercise routines. 

Quadriceps setting: To perform this exercise, lie on your back with your knee straight. Tighten the muscle on the top of your thigh by pressing the back of your knee into the floor. Hold this position for 5 seconds, and then relax. Perform 10 repetitions.

Heel slide: While lying on your back, simply slide your heel up the floor so your knee bends. Allow the knee to bend as far as possible, hold for 2-3 seconds, and then return to the start position. Perform 10 repetitions.

Straight leg raise: While lying on your back, tighten the muscles on the top of your thigh. While keeping the knee straight, lift your leg up about 12 inches. Hold for 2-3 seconds and then lower slowly. Perform 10 repetitions.

Remember to check with your physician or physiotherapist if you are unsure if these exercises are safe for you to perform, and stop any exercise that is causing increased pain in the knee.

Straight Leg Raise: While lying on your back, keep one leg straight and one knee bent. Then lift the straight leg up about 12 inches. Hold it there for 2 seconds, then slowly lower the leg. Remember to keep your leg as straight as possible. Repeat this 10 times.

Hip Squeeze: While lying on your back, keep both knees bent. Place a small ball, pillow, or towel roll between the knees and squeeze. Hold for 5 seconds and release. Repeat 10 times.

Side Leg Raise: Lie down on one side. The leg closer to the floor should be bent, and the top leg should be straight. Slowly lift your top leg up, making sure to keep your knee straight and your toes pointing forward. Hold for 2 seconds, then slowly lower. Repeat 10 times.

Hip Rotation Stretch: Lie on your back with both knees bent. Cross one leg over the other by placing your ankle on top of your knee (as if crossing your legs while sitting). Gently push the knee of the top leg away from you until a stretch is felt in the buttocks. Hold this position for 5 seconds, then slowly release. Repeat 10 times.

These exercises should be performed once per day to maintain strength and flexibility of the hips. When the exercises start to feel easy, you can perform two to three sets of each exercise to challenge the hip muscles and to further improve the strength and mobility of the hips.

If you have significant hip pain that limits your ability to walk or move around, you must contact your doctor or physiotherapist before exercising.

By keeping your hips strong and flexible, you may be able to prevent hip pain and problems from occurring. If you have hip pain, gentle exercise might be the key to help you decrease pain and return to normal activity.

Secrets of Successful Behaviour Change

If you recall, I didn't post anything on our Blog about New Year's Resolutions ...not even a mention.  That was a deliberate decision because I think we all do very well making resolutions ....and admit it, we all do it!  As the clock struck midnight on New Year's Eve and motivated by that New Year optimism, you probably raised a glass and vowed that this year, things will change.  The challenge is keeping them beyond the first month.  Resolutions often reflect a lifestyle change we want to change or improve upon and for the first while, it can be relatively easy ....but then February rolls around and that's often when we slide back into our old habits.

So how do you make change that lasts?  Here's some tips to raise your odds of success.  Whether it's exercising more, improving your diet or reducing alcohol, here's how to make that resolution stick:

• KEEP IT REAL.  Setting your goal too high is a sure way to fail.  If you're inactive now, suddenly committing to exercise six days a week will likely not work.  Better to err on the easy side; after all, success generates momentum.

• MAKE IT YOURS.  Pursue change that is meaningful to you.  If you're changing for someone else, it likely won't last.  Focus on a goal that will make you feel good.

• ACCENTUATE THE POSITIVE.  Think about how this change will enhance your life - not just about the negative pattern you're trying to break.  In other words, focus on how good you'll look and feel when you reach a healthy weight - rather than dwelling on how much you hate those extra pounds you're carrying now.

• BE SPECIFIC.  Sure you want to eat better, but what does that look like?  Create a plan that spells it out.  You might try to eat salad for lunch twice a week, or reduce your alcohol intake to a glass of wine a week.  But...

• BE FLEXIBLE.  Make sure your plan leaves room for options.  Nothing in the fridge for a salad today?  Last night's leftover broccoli and rice sounds like a healthy lunch.  After all, there are many ways to eat better or get active.

• REWARD YOURSELF.  Changing habits isn't easy, so reward yourself when you make progress in the right direftion.  After a dozen visits to the gym, you might treat yourself to a new piece of workout gear.

• CONNECT WITH OTHERS.  Most pursuits are better with friends.  Connection and interaction are motivating, so if you want to exercise more, grab a buddy.  If you want to eat healthier, cook with family for added encouragement.

• EXPECT SLIPS.  To make a change that`s lasting, be patient and forgive yourself if you stumble - make that when you stumble.  The best way to undermine your progress is to berate yourself if something goes wrong.  The trick is not to get discouraged.  Acknowledge your mistakes with compassion and try again.