Hips Position - Recurring Pain and Lower Back Issues

[Michelle Nicole]

So I've got a spine that had a small break in it when I was younger and did gymnastics. I didn't know about it until a couple of years ago when I lost my core and gained a bunch of weight (thanks to my poor ability to watch what I eat at the time), and then tried to be physical and landed my ass in the ER.

 

Now, since that time two years ago, I've learned a lot about myself, become more active, started muay thai, lost a little bit of weight (nowhere near enough, but its distributed different on my body now.. I've replaced some fat with muscle), had surgery on my shoulder, and then made the decision to start training to fight, beginning of next year being my goal.

 

That being said, I just cannot get a handle on my hips. I've been working with my physical therapist on trying to keep them flexible (which, now they're stupid flexible.. I've gone from one extreme to the other), and have been working my hips to get used to the movements of kicking, kneeing and such. But my problem is that if I don't hold my hips just right, my lower back starts to act up because... Well I don't know why. For reference, the problem spot on my spine is middle of my back, in the lumbar region. I try to keep my pelvis tilted forward, shoulders over hips, etc. Still running into pain and pinching.

 

Any thoughts? Advice? Again, it's not a matter of flexibility, as I'm borderline too flexible (if there is such a thing). Any help is appreciated.

[515]

I'm sorry to hear this, but also happy that you found an active passion now and set a very cool goal!

What did your physical therapist said about it?
Maybe it's a good idea to consult another physical therapist or a doctor who is specialised in those things to get a second opinion?

Maybe it's because some hypermobility in your hipregion?
It's difficult to give advice on distance (and maybe even dangerous to get hurt).

[Michelle Nicole]

I had an appointment this morning with her. So, Apparently I should be using a pelvic tilt while standing, punching, kicking, walking, kneeing, etc in order to help keep my hips in position.

 

Yes, it's a combination of hypermobility and the way my hips sit. They sit farther back than normal.

 

Also, dynamic stretching instead of static stretching beforehand will help Apparently. She gave me the spiderman to do. It does not look pleasant, but it does look effective.

[Snoopy]

Where exactly in the hip is your pain? I constantly struggle with my right hip, somewhat towards the outside and back, combined with a very sore point on my right lower back. My physiotherapist said that I have a slight over-mobility in the joint while around it's too stiff, causing the ligaments/tendons to get inflamed. Also, he said I might have a "bump" in the joint capsule and with the many kicks in Muay Thai this irritates the joint capsule and cause further inflammation. Not sure if any of this is applicable to you, but he advised me to use foam roller a lot, if I get a lot of pain avoid certain exercises for a few days (like running, jumping or excessive roundhouses) until the pain eases off and he also gave me some hip strengthening exercises to stabilize it. Basically, I was told that I just have to learn to manage the condition but there's not need to stop training. It used to bother me a lot but now I'm much better as long as I keep an eye on it and follow his advise. 

[Michelle Nicole]

SI joints. So, technically more in my lower back, but still a part of my pelvis. Everything else is nice and loose for the most part. Occasionally I get a cramp in my hip, especially when constantly working one side over the other, but I don't know like.. Where exactly it's at, except it's in my groin area and shooting into my hip. I understand that it's something I have to learn to maintain, but I don't know everything to do to help maintain it.

[maybethestars]

Hey there, I also have issues with my right hip, though its specific to the front of my hip around the groin area. I injured it about 2 years ago and now it acts up periodically. What I've found that helps me a lot is that I try to do joint mobility daily- I think its similar to dynamic stretching though I do it outside of my workouts every morning. Since I've started I've had less pain in general and it no longer bothers me in my sleep. Just basic stuff really- hip rotations, leg roations, etc.

[dtrick924]

I cross-posted this on the flexibility thread on the women's forum.

I found a beginner and intermediate joint mobility series by Scott Sonnon on youtube. Here's the link to the beginning video in each series.

I wonder if that would help with flexibility issues and joint pain. 

[dtrick924]

What about foam rolling? Here's brief article and video about foam rolling for the SI joint.

http://thetriathloncoach.com/coaches/more-foam-roller-the-si-joint/

[Sylvie von Duuglas-Ittu]

Hey there, I also have issues with my right hip, though its specific to the front of my hip around the groin area. I injured it about 2 years ago and now it acts up periodically. What I've found that helps me a lot is that I try to do joint mobility daily- I think its similar to dynamic stretching though I do it outside of my workouts every morning. Since I've started I've had less pain in general and it no longer bothers me in my sleep. Just basic stuff really- hip rotations, leg roations, etc.

Got any video or images of this stretch? (Maybe a link to how it's done or even just a description?)

[Michelle Nicole]

I was told to try the spiderman. But yes. What do you do Steph ?

[maybethestars]

This is the program I follow daily: http://phraktured.net/molding-mobility.html

Most of the movements have links to videos that show the exact sort of movement they're looking for. I've added on top of this some of my own mobility movements, though I think it provides a good basic structure. There is actually one more movement I incorporate that I find incredibly helpful for my hips, but I'm having trouble finding the exact video. I'll post it again here once I find it.

[maybethestars]

Found it!   

[Micc]

These are great excercises. I especially like the routine Steph posted, I have to try it. I only do half of it during warm ups as I forget about some parts :) :)

What about foam rolling? Here's brief article and video about foam rolling for the SI joint.

http://thetriathloncoach.com/coaches/more-foam-roller-the-si-joint/

I'm playing around with the foam roller, but I don't do it on a regular basis, just once a week, maybe even less. Perfectly you should foam roll every 2 days, as far as I know. I tried learning with youtube videos, I also went to one foam rolling class (just once) and I learned a lot! But we were covering just the calves, so now I know how to professionaly roll my calves :D Anyway, you will get the hang of it after trying, there are lots of sore and painful spots on the body and rolling helps loosen them up a bit. The minus side for me - it takes a long time. You should roll really slowly, and coming back to the sore spots during one session, but if you want to thouroughly foam roll your whole body I think this would take maybe 2 hours?

I have potentially Ischias, as it doesn't hurt in everyday life, but it hurts during massages or foam rolling. My masseur says I should take better care of it, masssaging regularly and relaxing...but I don't have time for that!

[Michelle Nicole]

Lol Micc... "...I don't have time for that!" story of my life sometimes.

 

I've literally not had time this last week to try anything yet. But my schedule this week thanks to the holiday is a little more open. might finally get the chance to try these !!

[dtrick924]

Article from Breaking Muscle, WHY YOUR SI JOINT IS SUCH A PAIN (AND 4 EXERCISES TO FIX IT)

[Michelle Nicole]

Threeoaks, it's opening a blank page for me, can you post the link again please ?

[Michelle Nicole]

Actually just kidding, it works. Thanks for sharing that Threeoaks !