If you’re reading this then it’s probably true - your hips suck.
That’s okay, trust us. We’ve both struggled with the way our hips move, leading to frustrating chronic issues throughout the entire kinetic chain. From being in your situation before, we can assure that it doesn’t have to be this way. There’s always a way to improve the way you move or feel, regardless of your genetics, MRI readings, or lingering fears medical practitioners may have ingrained in your brain in the past.
As a strength coach and physical therapist tandem, one thing we pride ourselves on is treating you versus treating your diagnosis. You have IT Band Syndrome? A partially torn labrum? Glute “amnesia”? Well, what do these diagnoses really mean?
Everything we mentioned above can be the result from an infinite amount of variables.
What’s your injury history look like? Have you ever torn a ligament, tendon, or other type of connective tissue?
How well do you internally rotate your hips?
Can you extend your hip without compensating through your lower back?
Does your foot function the way a foot should function?
…and this is really just scratching the surface with the questions we can ask.
Without having you in front of us, it’s impossible to tell you what you specifically need. A thorough evaluation is the best way to determine where you currently are and how to map out where you want to be.
With that being said, here’s what you should do to progress your hip mobility and health.
If you follow us on social media, you’ve more than likely seen the acronym CARs in our posts. CARs, or Controlled Articular Rotations, are essentially the Swiss army knife of mobility training. We use CARs to maintain range of motion and strengthen the current ranges we have access to.
Alongside training, CARs are a self-assessment tool. They allow you to actively move one joint independently from the rest of the body’s joints. Can you move your shoulder overhead without side-bending or rotating the spine? Are you able to rotate your tibia (shin bone) without the ankle pronating or supinating? These are questions that you can answer by executing CARs with intent.
For the hips, you have to ask determine whether you can flex, extend, abduct, adduct, internally rotate, and externally rotate without compensation. This is a lot to ask, obviously.
However, if you want a healthy hip, you need to understand these movements and whether or not you’re capable of performing them without compensation.
This video further explains the benefits of CARs: