Hip Injury Prevention and Strength Program
Hip Injury Prevention and Strength Program requires proper planned mobility and strength exercises. A common source of pain in the hip joint may be the development of osteoarthritis (OA). Pain may also arise as referred pain from the low back and pelvis and may even be affected by other joints, including the knee, ankle, and foot.
Osteoarthritis of the hip is among the leading causes of global disability, highlighting the need for early, targeted, and effective treatment. This statement is referenced and highlighted in the Journal of Orthopedic Physical Therapy (JOSPT) article published May 31, 2018. (This article may be read in full under the ‘Recommended Resources’ tab on the FAQ page) It summarizes the importance of properly planned and focused therapeutic exercises and how they can decrease joint inflammation and pain. The article also explains how therapeutic exercise will assist with the prevention of cardiovascular disease, type-2 diabetes, neurocognitive disorders such as dementia, depression, and other mental disorders, among many other chronic diseases.
A number of chronic diseases are associated with OA and chronic low-grade inflammation. Importantly, persistent systemic inflammation is associated with high cardiovascular risk and predisposes one to metabolic disorders and muscle wasting. Thus, the problem doesn’t just lie within the osteoarthritic hip joint, it becomes a vicious cycle for the entire body that can be treated with something as simple as professionally instructed and dosed therapeutic exercise.
Just think about this: research in multiple meta-analysis studies from top-rated journals indicates you can reverse the effects of inflammation in your hip joint, thus reducing the amount of inflammation in your system. This will also help reverse the effects of cardiovascular disease, type 2 diabetes, dementia, Alzheimer’s, obesity, and depression just to name a few! You will improve all of these conditions with as little as 12 exercise sessions. (See article)
Let’s talk about the hip joint. The hip is a ball and socket joint. It includes the thigh bone (femur) and the hip socket (acetabulum). It must withstand significant forces as a primary weight-bearing joint in the body, especially with prolonged walking, jogging, and walking on uneven surfaces. The hip is susceptible to injury, muscle imbalances throughout the pelvis and legs, and weakness from inactivity.
We have the solution, and it’s not medication, injections, or surgery.
The Desire Wellness Hip level 1 will slowly and safely assist you with resuming proper posture, easy to follow motion restoration of the hip and adjacent joints. Level one introduces hip mobility and stability exercises. They include hip abductor exercises and exercises commonly prescribed in a physical therapy rehabilitation program. Hip level 1 will appropriately prepare you for phases 2 and 3 of the program.
Once you have completed level one, successfully implementing its instructions and exercises, you may progress to level two. Level two will introduce resistance bands to easily and safely transition you into resistance training for the hip and important adjacent structures. Level three will then take these principles learned in level two, and implement them into upright walking exercises that focus on fluid dynamic upright mobility and standing movements with triplanar exercises that improve balance, body awareness, and more life-like functional patterns.
We at Desire Wellness recommend 30 days of participation at each respective level. Remember, everyone is different, taking into account age, medical history, compliance, and the ability for each activity. It is best to take your time at each level, not try to get to the next level too quickly. As I often tell my patients, ‘you can rarely progress too slowly, but complications may arise if you progress too quickly.
Muscle fiber size increase, also called hypertrophy, takes approximately 6-8 weeks to occur. With this in mind, consistency and patience is the key. It is completely normal to have some muscular soreness with this specialized program. Mild muscular soreness the following day or two is your goal. We will coach you every step of the way with our personalized video instruction to guarantee your success.
We are confident that you will see positive results within 30 days or less.
Dr. Marty Sanchez
