In earlier videos, I show how to foam roll quads and glutes to clear hip pain. In this video, I will be showing you how to how to use your hip rotation to remove hip pain. Last video we spoke about many muscles that can be the cause of the hip pain. I showed muscles that rotate the hip. At the end of the video, I spoke about how we overuse our hip rotators which cause tightness in the joint cause your hip pain. This video unlocks that tightness using rotation and rolling the quads. I will also share a secret bonus area to work opening the hips.
Before you attempt this advance rolling, you should have already been rolling your glute and your quads; this will relieve many issues regarding the hip. If you have not watch those, please view them here.
It is important to remember the guidelines behind rolling.
Pace: nice and slow feeling muscle tissue
angle vs weight load
going at your body pace
Let’s clear up your hip pain
Begin at the quad as the picture shows above and allow the weight load to enter. Do not let your back to sway or your leg to flare up. Where the original rolling technique has you roll down the leg, we will go horizontal. This does take some control of your back and balance of weight. With some practice, this will get easier as well. Allow the foot and the knee to stay aligned and bring the big toe and inside foot to touch the ground. Follow this with by rotation slowly to the pinky toe.
Rolling The Adductors
This area of the body is very delicate and not worked enough, when you roll here, please take your time and be patient. After you use the hip rotation and your hips open naturally, you can lie flat on the floor. In a sleeping position with knee closer to the chest, place roller under inside leg where the adductors are and allow the weight of the leg go into the leg. To move roller begin to practice spreading the hip and opening the hips up. Do this in small chunks.
This month we will be taking apart and teaching about why your hip pain keeps coming back. I see a lot of hip pain showing up more this time of the year because of increased movement and activity; for instance, I garden and begin working in the yard. Others start running and doing more outside exercise and activities which have a much higher physical impact. I have done other videos that are more focused the upfront causes of hip pain. This video is all about the back burner reasons why your hip pain keeps coming back.
HIP ROTATORS
The focal point for this reoccurring hip pain is the overuse and misuse of our hip rotators. The common muscle causing hip and secondary hip pain is Piriformis, gluteus medius and different parts of hip flexors. They all rotate out the hip, but the important question to ask is why are these muscle creating and maintaining trigger points?
Our piriformis muscle refers to deep in the sacrum and in the back pain of the hip at the back of the femur. Gluteus medius refers to the entire butt and back part of the hip. The hip flexors play a role here and refer to the front side of the hip.
So, Why Does Your Hip Pain Keep Coming Back?
It happens because we spend a lot of time in a seated position and we naturally will rotate our femur in or out. Over contraction and overuse come into play due to this. What happens is while we sit we compress our glute depriving it of blood. We contract it ever so slightly using our hip rotators while sitting. Not realizing it has not been getting adequate blood flow or movement. Then the first thing we do when we get up and walk is over exaggerate our first step.
Let me show you what I’m talking about. Try this now…
If you are sitting at a desk where you usually work or image you sitting in your car. Get up and look what your foot does. 100 percent of the time it will point in the direction you want to go. The only time it will be point straight is when you are seated on your couch and get up and go. And, the majority of the time, you will end up over-rotating a muscle that has been deprived for a while.
but that’s not the real kicker though…
The real problem happens when you do an activity that needs actual power to sustain your body, lIke me when I’m gardening and doing yard work. If I don’t prepare these muscle to move, then I won’t be able to work for long and my body will recruit other muscles to pick up the slack. This is why your hip pain keeps coming back.Plus it might not even look the same because other muscles are creating more trigger points and malfunctions trying to keep up with this pattern.
This month I will be showing you how foam rolling, trigger point self-care, and stretching to combat this vicious cycle.
Enjoy the video. It explains more of why your hip pain keeps coming back. If you’ve got questions or want to tell me what you think, leave a comment down below and I’ll get right back to you!
I live in the northeast and it is beginning to snow often here. So I wanted to give a crash course of safe pain-free snow shoveling. I made one video ways back but wanted to update that video because I see things differently and there is more to talk about. This video will cover what to do during the shoveling cycle. But to truly have a pain-free experience you have to prep properly and cool down after you shovel. Those will be covered in another video. For today we are working with the three must do during shoveling, so you don’t break your back.
When you know you have to shovel snow many things happen in your head like, “Damn this is going to suck or hope I don’t hurt myself this time”. This type of worry I hear all the time. The way you make that easier is conditioning your body to live in the northeast. which includes shoveling snow. This is easy for me to say but challenging to execute. You must have many areas of your body functional and ready to work at any given moment. This takes time to develop because we stopped developing moment to moment muscle necessity, That is the true problem at hand. Let’s call it muscle alertness.
MUSCLE ALERTNESS
Is needed at all times of our lives but because we are living more of a convenient lifestyle our bodies have made it gone into power save mode. and does not keep all muscles available. We will talk about this more throughout the year but to get this to change you need to routinely active muscles that keep other muscle active naturally. Today we will work on steps to safeguard your body while shoveling.
The three steps needed to make sure you are safe is:
1.) Feet placement and weight load distribution.
2.) Hand placement and knowledge of which type of shovel you have.
3.) Core activation but blowing air out of your body as the trigger not you doing this manually.
Each one of these is important in their own right so think of each one as a skill to be learned. More so when you are looking at developing this skill notice the parts of your body stopping you, then begin Targeting those areas with your self-care. Using Foam Rolling, Trigger Point Self-care, and Stretching as your tool of choice to target and release those areas. This is how you begin to make progress on actual issues you have in your everyday life.
Many people don’t even realize that their body is in distress. Here is how to foam roll your chest properly and in a loving way, all so you can get a powerful result that changes many aspects of your life.
What’s up, folks? Patrick LeRouge here from Evolve Restorative Therapy. You can find me at livepainfreeprocess.com. I help people eliminate pain and for the long-term, I help you enhance your performance for long-term. That’s what I’m here to do today, folks. And today is a fun topic for me. As you can see, I’m a little giddy. And what I want to talk to you about is foam rolling should not be painful. That’s the name of the game today, and I find this comical because I look all over the place, and every time I talk to a person, I was like, “Oh, do you foam roll?” And they say, “No, it hurts too much,” or “I stay away from that because it hurts too much,” or “That’s the worst thing in the world that feels so good and it hurts so bad.” And I’m just like, I don’t understand that. How does that make sense? The body is not designed just to say, ‘Oh, I’m going to hurt you and it’s going to be great.’
So think about this analogy, I decide to walk up to you and punch you in the face repeatedly. Just keep on punching you, punching you, punching you, punching you. And then, you’re saying, “Oh, Pat, you’re doing something great to me. Thank you.” And then I stop, and because I stopped punching you, you feel better. That’s the thought that goes through my head every time someone says, ‘It feels so good but it hurts. I do it all the time but it hurts.” It’s like, all right, yeah, it hurts because you’re doing something wrong and the body’s telling you stop. So when you do stop doing something that hurt you, of course it’s going to feel better, of course it’s going to change.
But do you wonder why your body keeps on getting tighter and tighter in that area? Because it’s building more and more protection against you. That’s what it’s doing. So the reason why your foam rolling never progresses is because you keep on doing it in a manner that’s forcing your body to design itself to protect harder. So you have to come up with more and more cunning ways to foam roll to get your [?] system to work better. Instead of doing it in a way where your body says, ‘You know what? This isn’t the right place to work efficiently. Let’s back off, let’s lengthen.’ And then your body is going to start saying, ‘Oh, wait. Look, this is working, this is right, let’s work more.’
But there is a downside to the “let’s work more.” Is, it is going to start [?] binding up a little bit better but it’s going to be a different type of a [?] binding, guaranteed. It’s going to be something that’s not so stubborn to get rid of. As soon as you start working with your body, it’s going to go. It’s just going to give, it’s going to say, ‘Oh, yeah, yeah. I remember that, let’s go up. Let’s move, let’s move, let’s move. Let’s get it to lengthen, let’s get it to move, let’s get it to become more pliable.’
So if you find yourself doing that face and you’re doing, ‘Oh, my God. It hurts. Oh, my God. It hurts.’ Stop what you’re doing, stop. Because if you’re doing this… Oh, my gosh, you’re doing a horrible service to yourself and I see it all the time. The whole pain and no gain scenario is overrated. It’s done. You need to stop doing this to yourself because you’re only hurting yourself for the long term.
Yes, your body will change, it’s an adaptive device. It will change no matter what, but it’s not going to change always for the good for the long term. So it’s very, very key to stop doing this whole foam rolling because it hurts, I have to do it. You have to do it in the right way. So I’m going to give you three tips how to do this.
Number one, foam rolling is all about slow pace. It needs to be slow.
Number two, it’s all about angle and weight load. You have to understand that your body is– it needs to be able to move. So you need to now have your weight load someplace else, so you can actually get near the proper weight load for that area. If you’re on your quad, the opposite leg needs to be holding that weight load.
Number three, you need to find out what your body is saying, how it’s saying it, what areas it needs to do and focus on what muscle you’re doing. It’s not just about just run and going, and then rolling all over the place, because that’s when your body is going to protect. You need to find out, “My body says, ‘Oh, this is comfortable. This is where I need to go.” So the optimum word is you want to live in a world of discomfort, not pain, discomfort. And then work your way from there. Never going to this pain zone. So find out where your body is saying, “Go,” and only go to that place of discomfort.
Once you past that discomfort world, if anyone goes to hit you, you’re going to protect yourself. Think about that. Don’t you think your body is going to do the same thing against you? Anything external coming in, it’s guaranteed to protect a little bit. But now, you throw in pain, 100% protection. Let’s stop doing that. That’s my plea to the world. Stop foam rolling to pain. Follow those three steps and follow all the videos that I have for foaming rolling that’s not painful. You know, follow it. And I hopefully see you soon. Bye.
