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Hip Exercises Reduces Knee Pain

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New research shows that a twice weekly hip strengthening regimen proved effective at reducing or eliminating the kind of knee pain referred to as patellofemoral pain (PFP) in female runners.  Stronger hips may correct running form errors that contribute to PFP.

Click to see video of heap exercises :

The study used a pain scale of 0 to 10, with 3 representing the onset of pain and 7 representing very strong pain. The injured runners began the six-week trial registering pain of 7 when they ran on a treadmill, and finished the study period registering pain levels of 2 or lower.

According to Science Daily:
“PFP, one of the most common running injuries, is caused when the thigh bone rubs against the back of the knee cap. Runners with PFP typically do not feel pain when they begin running, but once the pain begins, it gets increasingly worse … PFP essentially wears away cartilage and can have the same effect as osteoarthritis.”

Vigorous physical activity in young children results in stronger hip bones.

More than 200 six-year olds participated in a study. Researchers measured bone mass and analyzed the structure of the hip and thigh bone. Physical activity was assessed for seven days.

If you find the excerpt from the treatment video helpful you might want to consider the full DVD set that can be very beneficial for a large variety of injuries.

According to Science Daily:

“The results showed that there was a relationship between time spent in vigorous activity and strength of the femoral neck, both in terms of shape and volumetric mineral density. This was independent of other factors such as diet, lifestyle and physical size.”

Sources:
Science Daily June 7, 2010
Science Daily June 6, 2010

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Exercise

Stand Tall with Posture-Perfecting Move

Improve your balance with exercise that engages arms, legs.

One of the keys to good posture is core balance. With this simple move, you can improve your muscular balance so you’ll stand taller, with your weight evenly distributed over both legs.

Start on all fours with your hands below your shoulders and your knees directly under your hips. Pull your ribcage and navel in toward the spine as you use your abdominals to “brace” the spine. Slowly shift your weight onto your right leg as you straighten and lift your left leg behind you. Reach out through your left heel, keeping your shoulders, hips and knee facing the floor. Pause for two breaths.

Keep your gaze steady and your left leg lifted as you slowly shift your weight onto your left arm. Stretch your right arm out in front of you, palm facing inward and your upper arm near the side of your head. Focus on keeping your hips and shoulders parallel to the floor. Work toward getting your extended leg and arm at the same height. Pause for three breaths. Lower your arm and leg, then repeat on the other side.

Source : Los Angeles Times

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Exercise Yoga

Basic Yoga Pose

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This is a  fundamental pose to get your yoga practice in gear.

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If you’re new to yoga and not limber yet, here’s a safe and simple way to get started. With this pose, you’ll develop flexibility in your hip, thigh and back muscles so you can progress to more advanced poses.

Begin by kneeling on a level, padded surface. Place your left foot flat on the floor, with your knee bent and your toes pointed to the left. Make sure your left heel is directly across from your right inner knee. Rest your left elbow on your left thigh. On an inhale, reach your right arm overhead with your palm facing inward. Exhale and lean your torso toward your left knee. Keep your left shoulder forward. Focus on feeling the stretch along the right side of your body and in your left inner thigh. Hold and breathe in this position for three to six breaths.

When your body feels ready, move deeper into the stretch by placing your left fingertips on the floor in front of your left foot. Do not allow your right hip to move backward. Hold this position for three to six breaths. Switch legs and repeat on the other side.

Source: Los Angeles Times

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Exercise

Line It Up for Upper-body Strength

This move helps develop strong muscles in the core and upper body. For maximum benefit, make sure that your knees, hips and shoulders are in a straight line before you try to lift yourself.
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Bend your knees and lie on your left side. Place your left elbow directly below your left shoulder, palm flat on the floor. Stack your knees and ankles on a round 36-inch foam roller, letting your outer left hip rest on the floor. Reach your right arm out to the side. Check that your hips are forward, in line with your knees.

On an inhale, press down against your left outer thigh and your left hand/forearm as you raise your hips off the floor. Contract your abdominals and keep your body in a straight line as you straighten your left leg. Balance in this position for six to 10 seconds. Focus on keeping your left shoulder pressed down away from your left ear. Slowly lower your hips, then repeat two more times on this side. Switch sides and repeat with your right forearm and hand on the floor.

Source: Los Angeles Times

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Exercise

Bend and Stretch those Hamstrings

Use a chair as a helpful tool in stretching the backs of your upper thighs, or hamstrings. The elevation of the chair allows you to maintain a straight back so you can focus the stretch in the legs.

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Stand in front of a sturdy chair with toes facing forward. Shift your weight to your left leg and place your right foot on the seat of the chair, keeping your right knee straight and your toes facing up toward the ceiling. Maintain a straight back as you bend forward at the hips, resting your fingertips on the chair seat on each side of your foot. Pause for three to six breaths, feeling the stretch in the back of your right thigh. Repeat on the other side.

As your legs become more flexible, practice a more advanced version of the stretch — placing your right foot on the top of the chair backrest and resting your hands on the top of the chair on each side of the foot. As before, pause for three to six breaths, feeling the stretch in the back of your right thigh. Repeat on the other side.

Source : Los Angeles Times

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