Connect · Exclusive look into "Heal Your Hips, second edition"

Exclusive look into "Heal Your Hips, second edition"



Your hip hurts, and you don’t know what to do about it.

We’re here to help: an orthopedic surgeon who tries to keep his patients out of the operating room and a water rehab specialist whose pool program is followed worldwide. Together we help guide our patients to their own solutions by educating them. Since you have this book, you’re ready to get started.

We want you to become a better patient by learning more about the condition of your hip. When your doctor asks you, “Where does it hurt?” we want you to be able to give clear information. You’ll learn to tell your physical history well, which is incredibly important in finding the right diagnosis. We want you to know what questions to ask and where to find answers. You will become a well-educated patient who feels empowered to walk through what can feel like a medical labyrinth. Along the way you’ll learn potential reasons for your pain, you’ll discover basic concepts about X-rays and MRIs, and you’ll look at a vast array of possible treatments that can help reduce your pain. Keep reading. It’s time to start gathering the data you’ll need as you seek an answer for your hip.

Let’s say you’ve just come home from a long walk or bike ride and suddenly discover a deep ache in your hip. Or maybe your hip has been bothering you off and on for weeks. The pain keeps you awake at night. You’re even starting to limp. Perhaps you were told years ago that you have a “hip condition” that was bound to be troublesome later in life. Now you fear your pain will go on forever.

Whether your hip pain is a surprise or a problem you’ve been expecting, you want relief. In our experience, starting to move in water can be the best possible thing you can do for immediate pain reduction. So that’s what we’ll do first.

Go to your nearest swimming pool and do the fifteen-minute program that follows. The pain relief will be worth the effort of traveling to the water.

Fifteen-Minute Pool Program

You don’t need any equipment, just a bathing suit.

Make a photocopy of the shaded box on page 3 and laminate it to take to the pool with you. Place it poolside and follow the order of the exercises. Do each exercise for about one minute.

While doing the exercises, focus on the physical abilities of your affected and unaffected hips. Notice whether you take a longer stride with one leg than with the other or whether you can lift one leg higher to the side. Pay attention to when and where your hip hurts. Does it hurt in the groin as you lift your leg to the side? Does it hurt on the side of your hip as you cross your legs? Start gathering information.


Fifteen-Minute Pool Program

Exercise 1. Walking Forward, Backward, Sideways

Exercise 2. Marching

Exercise 3. Bicycling

Exercise 4. Scissors

Exercise 5. Lateral Leg Raises

Exercise 6. Leg Swings

Exercise 7. Knee Swivels

Exercise 8. Squats

Exercise 9. Hamstring Stretch

Exercise 10. Lateral Splitnew american


Exercise 1. Shallow Water Walking Warm-up Shallow Water Walking Warm-up

Spend at least three of your fifteen minutes on this exercise—one minute forward, one backward, and one sideways. Do all the forward walking, then all the backward, turning each time you cross the pool. Most pools are slanted at least a little, so by turning, you’ll alternate which of your legs is on the uphill and which is on the downhill. That helps even out the stress placed on your sore hip. Within a few minutes, you will have become accustomed to the water temperature. Now face the deep end of the pool and walk sideways without turning around so that you lead alternately with the weaker hip and stronger hip each time you cross the pool.

Exercise 2. Marching

Begin marching by lifting one of your knees as high as you can without hip discomfort or pain. If you encounter pain, lower your knee. Lean forward and take a step, then lift the other knee to a similar position. Pay attention to the direction your knees are pointing while you march. Use bent arms in opposition to the bent knees. Move your right arm in time with your left knee, and your left arm with your right knee. You don’t need to lift your knee as high as in Photo 1-2 on page 1. This is a goal to strive for, but it may not be where you begin.

Exercise 3. Bicycling

Brace yourself at the side of the pool or sit on a step. Bend your knees to begin kicking in a bicycling movement as shown in Photo 1-3.


Exercise 4. Scissors

If crossing your legs hurts, simply open your legs wide, then close your legs until your ankles touch.

Sit on a step to do this exercise or push your lower back against the side of the pool to brace yourself. Lift both legs up and open them wide apart as shown in Photo 1-4A.Then with a scissors motion, cross one leg over the top of the other as in Photo 1-4B. Continue crossing and opening them, alternating the top leg. Use as much force in opening the legs as you use in crossing them. Make sure your knees point upward, not outward.