What is Hip Mobility?
You may have heard the term hip mobility tossed around a few times, but what exactly is it? First, we must define mobility before we talk about a specific joint. Mobility and Flexibility often get used interchangeably however this couldn’t be further from the truth. Flexibility is the amount of movement possible through the joint’s range of motion. Mobility is the strength in that range of motion. So mobility can be thought of as strength and flexibility combined.
Now for the hip specifically, it is a ball and socket joint that allows for motion in three planes of movement. Essentially, it can go into hip flexion and extension, hip abduction and adduction, and hip internal and external rotation. Because of the joint’s freedom of movement, stability and strength are essential to prevent injuries. To maintain hip joint health, we must have the ability to load a joint with body-weight or additional resistance through different ranges of motion.
How Does Hip Mobility Impact Movement?
The hip capsule is a fibrous connective tissue that surrounds the hip joint. The capsule helps to provide stability. However, if the capsule becomes too tight, thickened and/or inflamed then range of motion issues can occur. If the posterior capsule is restricted, the client will likely experience difficulty moving the hip into deep flexion and internal rotation. Restriction in the anterior capsule typically leads to issues with hip extension and external rotation. Finally, if the inferior capsule is restricted, the client will struggle with hip abduction.
What Happens if I Have Poor Mobility?
When one joint is not moving properly, other joints either above or below get compensatory patterns. For example, if hip mobility is restricted when performing a squat someone may overuse their lower back muscles which may lead to muscle spasms or disc pathologies.
Restricted or weak hips can lead to knee pain by causing uneven loading on one side of the knee joint. Thus we must address hip mobility to assist with any lower back and/or knee pain.
How Can Hip Mobility Help My Lower Back and Knee Pain?
- Distribute Load: The hips are shock absorbers and having good hip mobility will distribute forces properly during activities like running, jumping and squatting.
- Improves Posture and Alignment: Misalignment of the hips can lead to compression in the lower back and knees. Tight muscles can pull the pelvis out of its natural position. Hip mobility improves alignment and reduces added stress in other joints.
- Movement Efficiency: When the hips move in a more efficient pattern, activities like squatting, lunges, and running become more efficient, reducing uneven force distribution in the knees and lower back. This will improve the performance of the activity and decrease the likelihood of injuries.
What Can I Do To Start Improving My Hip Mobility?
Before starting any physical activity consult with your doctor and/or the appropriate health professional to see if it is right for you.
Here at Symmetry Physical Therapy, we will perform a 1-on-1 evaluation to test your hip mobility. We will also look into the cause of any lower back, hip and/or knee pain that may be preventing you from certain activities. We will perform treatment based on your specific needs to address any pain. Our doctors of physical therapy develop personalized programs to improve your hip mobility. No students or technicians will be used in the development of your program.
Here Are Two Exercises That You Can Start Performing To Improve Your Hip Mobility:
Self Banded Lateral Glide Hip Mobilization
Place a strong band at the top of your thigh (as close to your groin as possible) and get into a pigeon pose. From there you can use your arms to gently push yourself up and to the side. This will create more resistance from the band to mobilize your hip to the outside.
Hip 90/90 Stretch
Have a seat with one leg in front of you and the other at a 90-degree angle to your other leg as shown. Lean forward to feel more of a stretch in the glute and hip internal rotators.
How Can Physical Therapy Help My Hip Mobility?
We at Symmetry Physical Therapy have a wide range of methods to help improve your mobility.
Belt-assisted hip joint mobilizations are one of the most used techniques to help improve mobility within the joint joint. Our doctors are experienced enough to know exactly what movements your hip is limited in. Thus, we know which joint mobilizations are the most effective for you. These help target the hip capsule itself as they can bypass muscular restrictions.
Manipulation is considered to be a grade V mobilization technique which can also be helpful in targeting joint restrictions. Located in the heart of Downtown Miami, here at Symmetry Physical Therapy our doctors of physical therapy are certified in manipulation techniques for several joints not only the hip joint itself.
The WinBack
Symmetry Physical Therapy is the only clinic in the Downtown Miami/Brickell area with the WinBack System. The WinBack is a tecar therapy machine that uses radiofrequency current to increase the excitability of cells to improve the rate of exchange of nutrients within the target tissues. It is effective at reducing scar tissue, muscular tenderness, and other soft tissue restrictions that can affect your hip mobility.
Dry needling can also help improve hip mobility by addressing muscular restrictions. Dry needling can help to remove myofascial trigger points in the hip musculature that may be leading to range of motion restrictions. Once the muscular restrictions have improved, the hip joint will be able to move with more freedom to begin increasing overall mobility.
When Can I Start Improving My Hip Mobility?
To get your personalized hip mobility program from our doctors of physical therapy
come see us at Symmetry Physical Therapy, located in Miami/Brickell downtown area! We provide an in-depth assessment and treatment strategies so we can help you return to a pain-free lifestyle. Unlike other clinics where a student or assistant might see you, our doctors work with you one-on-one.
Feel free to give us a call at (305) 331 2277 to schedule an appointment.Visit us at https://symmetryptmiami.com/book-now/ to book a session with us in clinic or virtually!