In the world of strength and conditioning and physical therapy, research tests are often performed to compare a certain hypothesis or various training methods.
One magazine that provides these detailed research studies is the Journal of Strength and Conditioning Research. Every month certified coaches that are members of this journal receive a book with several of the latest studies that relate to the field.
One magazine that provides these detailed research studies is the Journal of Strength and Conditioning Research. Every month certified coaches that are members of this journal receive a book with several of the latest studies that relate to the field.
For those that work in this field these studies provide the latest information and it allows us to keep up to date and provide our clients with methods that are scientifically proven to be effective.
The studies are compiled from some of the smartest minds in the field and they allow us full access to their knowledge.
In the May 2012 edition I stumbled across a great study performed by Moreside, JM and McGill, SM. Their study looked at 3 different interventions for improving hip joint range of motion.
I was very interested in this study primarly due to the fact that one of the most common issues we see in people is poor hip range of motion and I also wanted to know the best way to improve my own hip range of motion to help avoid my spondy related pain.
Before we look at the study, let’s discuss the importance of hip ROM (range of motion) for those who suffer from either spondylolisthesis or spondylolysis.
What is The Hip Joint?
The hip joint is scientifically referred to as the joint between the femur (big bone of your leg) and the pelvis. One of the functions of the hip joint is to support the weight of both static (standing) and dynamic (moving) movements.
The hip joint is also responsible for several movements of the lower body. Moving your legs to the side, backwards, flexing your knees up (running), along with rotating are all movements performed by the hip.
Where we run into problems is when people have inadequate hip ROM.
Restrictions in hip joint ROM have been shown to affect the lumbar spine (low back) and can be a potential precursor to low back pain (1).
Your ROM in the hips can be affected by tight muscles, poor tissue quality, restricted or injured tendons and ligaments along with a few other factors.
Hip Range of Motion and Spondy’s
Having an adequate amount of hip ROM is essential for the process of developing proper movement and eliminating low back pain.
Lack of proper hip range of motion is a common theme among those who have either spondylolisthesis or spondylolysis. One possible reason of the correlation between spondy’s and poor hip ROM is due to how the body compensates for poor hip ROM.
If the hips cannot perform the proper range of motion during certain movements, the body figures out a way to perform the movement without the use of the hips. Unfortunately, the area that the body sometimes calls upon to help out the hips to accomplish most of these movements is the low back.
The low back is not intended to perform many of these movements (it’s primarily intended to stabilize). When the low back begins to perform these extra movements, pain often follows as a cause of overuse.
Strength coaches and therapists understand the importance of proper hip ROM. We are always searching for the best way to strengthen it, stretch it, and improve its mobility.
However, the general public often times overlooks the importance of hip ROM. The hips are rarely focused on because the pain from poor hips often shows up in the low back or knees. People are then quick to blame the pain on a poor back or bad knees instead of looking at the hips.
Understanding the importance of hip ROM will help you to make the necessary corrections to your training and allow you to move and feel better.
The Study
In this study titled Hip Joint Range of Motion Improvements Using Three Different Interventions (2), the purpose was to analyze the effect of 3 different exercise interventions on hip ROM. 24 subjects were chosen who all had limited hip mobility (less than the 50th percentile). They were then assigned to 4 groups.
Group 1: Performed just stretching.
Group 2: Performed stretching in combination with motor control (movement) exercises.
Group 3: Performed core muscle endurance exercises in addition to motor control exercises, but NO stretching.
Group 4: Was a control group who performed nothing.
The subjects were measured for hip mobility in a variety of different positions and then were assigned to 6 weeks of exercises designed for their group and re-testing was then performed.
The Results
The results were very interesting. Every group (except for group 4 of course) showed improvement in their hip ROM.
The two stretching groups (groups 1 & 2) showed significant improvements. As a group they attained hip mobility levels at or above the 75th percentile.
The interesting fact was that group 3 (did no active stretching, only core endurance work and motor control exercises) showed some improvement in hip ROM although not as much as groups 1 and 2.
The studies are compiled from some of the smartest minds in the field and they allow us full access to their knowledge.
In the May 2012 edition I stumbled across a great study performed by Moreside, JM and McGill, SM. Their study looked at 3 different interventions for improving hip joint range of motion.
I was very interested in this study primarly due to the fact that one of the most common issues we see in people is poor hip range of motion and I also wanted to know the best way to improve my own hip range of motion to help avoid my spondy related pain.
Before we look at the study, let’s discuss the importance of hip ROM (range of motion) for those who suffer from either spondylolisthesis or spondylolysis.
What is The Hip Joint?
The hip joint is scientifically referred to as the joint between the femur (big bone of your leg) and the pelvis. One of the functions of the hip joint is to support the weight of both static (standing) and dynamic (moving) movements.
The hip joint is also responsible for several movements of the lower body. Moving your legs to the side, backwards, flexing your knees up (running), along with rotating are all movements performed by the hip.
Where we run into problems is when people have inadequate hip ROM.
Restrictions in hip joint ROM have been shown to affect the lumbar spine (low back) and can be a potential precursor to low back pain (1).
Your ROM in the hips can be affected by tight muscles, poor tissue quality, restricted or injured tendons and ligaments along with a few other factors.
Hip Range of Motion and Spondy’s
Having an adequate amount of hip ROM is essential for the process of developing proper movement and eliminating low back pain.
Lack of proper hip range of motion is a common theme among those who have either spondylolisthesis or spondylolysis. One possible reason of the correlation between spondy’s and poor hip ROM is due to how the body compensates for poor hip ROM.
If the hips cannot perform the proper range of motion during certain movements, the body figures out a way to perform the movement without the use of the hips. Unfortunately, the area that the body sometimes calls upon to help out the hips to accomplish most of these movements is the low back.
The low back is not intended to perform many of these movements (it’s primarily intended to stabilize). When the low back begins to perform these extra movements, pain often follows as a cause of overuse.
Strength coaches and therapists understand the importance of proper hip ROM. We are always searching for the best way to strengthen it, stretch it, and improve its mobility.
However, the general public often times overlooks the importance of hip ROM. The hips are rarely focused on because the pain from poor hips often shows up in the low back or knees. People are then quick to blame the pain on a poor back or bad knees instead of looking at the hips.
Understanding the importance of hip ROM will help you to make the necessary corrections to your training and allow you to move and feel better.
The Study
In this study titled Hip Joint Range of Motion Improvements Using Three Different Interventions (2), the purpose was to analyze the effect of 3 different exercise interventions on hip ROM. 24 subjects were chosen who all had limited hip mobility (less than the 50th percentile). They were then assigned to 4 groups.
Group 1: Performed just stretching.
Group 2: Performed stretching in combination with motor control (movement) exercises.
Group 3: Performed core muscle endurance exercises in addition to motor control exercises, but NO stretching.
Group 4: Was a control group who performed nothing.
The subjects were measured for hip mobility in a variety of different positions and then were assigned to 6 weeks of exercises designed for their group and re-testing was then performed.
The Results
The results were very interesting. Every group (except for group 4 of course) showed improvement in their hip ROM.
The two stretching groups (groups 1 & 2) showed significant improvements. As a group they attained hip mobility levels at or above the 75th percentile.
The interesting fact was that group 3 (did no active stretching, only core endurance work and motor control exercises) showed some improvement in hip ROM although not as much as groups 1 and 2.
These results show the importance of adding stabilization and strengthening exercises in a program to further improve the range of motion and function of certain areas.
To get the best results for improvements in range of motion it is best to use not only stretching, but a combination of exercises to improve how the body works as a whole.
Summary:
Hip ROM (range of motion) is a crucial component in the battle against spondylolisthesis. If you lack proper functioning hips, the low back and other areas are going to compensate which can lead to overuse injuries and further pain.
This study shows that you should not only stretch your hips, but add strengthening and mobility exercises as well that focus on improving the movement of your body as a whole. The method of combining all 3 components can offer the greatest results in improving the range of motion for your hips.
To discover a combination of great ways to improve your hip ROM, check out our SpondySolution Program. We extensively cover not only hip ROM, but also how to improve the movement of your body as a whole to help you move and feel better in your battle against spondylolisthesis.
References:
1. Offierski, CM and Macnab,I. Hip-spine syndrome. Spine 8: 316-321, 1983
2. Moreside, JM and McGill SM. Hip joint range of motion improvements using three different interventions. The Journal of Strength and Conditioning Research: 1265-1273, 2012
To get the best results for improvements in range of motion it is best to use not only stretching, but a combination of exercises to improve how the body works as a whole.
Summary:
Hip ROM (range of motion) is a crucial component in the battle against spondylolisthesis. If you lack proper functioning hips, the low back and other areas are going to compensate which can lead to overuse injuries and further pain.
This study shows that you should not only stretch your hips, but add strengthening and mobility exercises as well that focus on improving the movement of your body as a whole. The method of combining all 3 components can offer the greatest results in improving the range of motion for your hips.
To discover a combination of great ways to improve your hip ROM, check out our SpondySolution Program. We extensively cover not only hip ROM, but also how to improve the movement of your body as a whole to help you move and feel better in your battle against spondylolisthesis.
References:
1. Offierski, CM and Macnab,I. Hip-spine syndrome. Spine 8: 316-321, 1983
2. Moreside, JM and McGill SM. Hip joint range of motion improvements using three different interventions. The Journal of Strength and Conditioning Research: 1265-1273, 2012
