Hip Rotation as Injury Prevention
Hi there, it’s Cara- the Mind Body Physio patient care coordinator. In my last blog post I shared that since my migraines are so well controlled, we have been able to shift focus towards other goals during my Physical Therapy sessions at MBP.
As a professional modern dancer, I rehearse up to 20 hours a week. An ongoing goal of mine is to build strength and improve alignment so I can prevent injury and perform at my best. In the time leading up to a performance, rehearsals are more intense and taxing on my body. These are the times when I start to notice aches and pains, usually in my right knee and lower back.
When I first started PT with MBP, I was lacking internal rotation of my left hip and external rotation of my right hip. 45 degrees of both internal and external hip rotation is considered sufficient. I was measuring well under 45 degrees, with left internal rotation sometimes as low as 21 degrees and right external rotation as low as 16 degrees.
We need sufficient internal and external rotation of the hips in order to properly access and activate our glutes. And we need to be able to activate our glutes because they are extremely important in stabilizing the pelvis and torso, and propelling our bodies forward as we walk.
At MBP my PT gave me exercises to train left hip internal rotation while activating the gluteus medius and right hip external rotation while activating the gluteus maximus.
Over time, these exercises successfully improved my hip rotation and strengthened my glutes. This helped me improve and maintain the alignment of my pelvis. The most recent time we checked my hip rotation, my left internal rotation had increased to 44 degrees and my right external rotation had increased to 43 degrees.
I was thrilled to find that I could prepare for a performance without my knee or lower back pain flaring up. I have been able to stay pain-free throughout my rehearsals and performances - even while performing an hour long show twice in one day, for multiple days in a row!
I want to emphasize that injury prevention isn’t just relevant to dancers and athletes. Everyone can benefit from maintaining mobility, strength, and alignment as it helps support our bodies throughout daily life. More specifically, hip rotation and glute strength help with the following tasks that many of us need to be able to do on a regular basis:
Walking
Going up or down stairs
Standing up from being seated
Getting in and out of a car
And more!
I hope you are starting to see how Physical Therapy stabilizes and conditions the body for what it needs to do everyday, as well as helps professional athletes excel in their careers.
Have you ever had your hip rotation checked? It could just be the key to unlocking your glute activation and strength and improving your entire body’s strength and alignment. Our Physical Therapists will be able to accurately check the amount of hip internal and external rotation you have on each side. Then they will be able to prescribe exercises to improve your hip rotation as needed.
Are you ready to find out how Physical Therapy can help you? Do you have aches and pains that you can’t seem to get rid of? Use the button below to schedule a FREE phone consultation.