Lecture 4 hip

Overview of the Hip

  • Intention of Lecture: Understanding hip function, mobility, and stability.

  • Focus Areas:

    • Access to range of motion at the hip.

    • Stability and musculature that affects hip stability.

    • Tools to enhance hip function.

  • Industry Trends: Evolving approaches to hip care, from mobility to stability focus.

Pelvic Structure

  • Components of the Pelvis: Includes ilium and sacrum.

    • Ilium: Forms part of the hip bone; described as "elephant ears".

    • Sacrum: Fusion of lumbar vertebrae, relatively unmoving.

  • Joint Movements and Stability:

    • Illustrates limited movement between sacrum and ilium, but recognizes triaxial movement potential.

    • Movement is less articulated compared to upper body due to structural load requirements.

Gait Cycle Importance

  • Definition: Movement through space with sustained forward motion.

  • Key Takeaway: Gait cycle understanding is important but not always necessary for solving other movements like squats.

  • Hierarchy of Movement Concerns: Focus on pressing major issues first before delving into complex issues related to gait.

Hip Anatomy and Function

  • Articulations:

    • Articulation at the ilium and sacrum is fundamental for lower body function.

    • Movements of the hip involve orientation of pelvis during various activities.

  • Pelvic Tilt Awareness:

    • Understanding anterior and posterior pelvic tilts.

    • Emphasis that pelvic tilt is a state rather than a condition.

Differentiating Movements

  • Types of Movements:

    • Split Stance Movements: Feet not together; unequal loading.

    • Unilateral Movements: Single leg activities; one side engaged.

    • Gait Cycle Movements: Velocity-based movements through space.

  • Functional Assessment and Application:

    • Evaluating movements based on access to articulation.

Hip Musculature and Actions

  • Figure Key Muscles:

    • Glute Medius: Stabilizes the hip; involved in abduction, external rotation, internal rotation, and extension actions.

    • Adductor Group: Magnitude and role in hip orientation, stability under various load conditions.

    • Hip Flexors: Importance of training the hip flexor group for improved performance and function.

Functional Testing and Training Strategies

  • Functional Movements to Assess:

    • Single leg RDLs, split squats, hip airplanes for assessing hip stability and mobility.

  • Exercises for Adductor and Glute Med:

    • Single leg actions, lateral lunges, and isometric exercises as effective methods.

  • IT Band Considerations:

    • Issues related to hip function can manifest as IT band pain; look back at hip function impact on lower body.

Key Principles in Hip Function

  • Mobility and Stability: Interrelationship between glute med and the hip joint.

  • Role of Pelvis Orientation: Essential for effective hip function.

  • Loading Positions: Importance of proper alignment and movement patterns for weight-bearing activities.

Conclusion and Next Steps

  • Application of Concepts: Next session will focus on specific squatting and hinging patterns in depth.

  • Reminder: Reach out for any queries related to the course content.