The Hip Muscles are Part of the Core

Weakness or muscle imbalance in the hips impacts the core. 
   
Continuing the discussion of the core, I am moving from the spine now onto the primary stabilizers in the extremities, this week we consider the small muscles in the hip. The hip is an integral part of the core as many of the muscles attach directly to the spine and cross the pelvis to attach to the leg. Hip weakness effects the lower extremity and spine with movement.  See the anatomy pictures below and note the attachments of the psoas, iliacus, piriformis, glutes, adductors, and obturators as they course from the pelvis and spine to the top of the femur.

 

The stabilizers are small but have important attachments in order to keep the leg stable on a moving trunk or to move the leg away from the trunk in functional movements. If these muscles become weak or imbalanced, the hip joints and lower leg joints undergo more stress than they can handle which leads to pain and injury. Hip weakness also leads to movement deficits impacting efficiency, coordination, and decreases sports performance.

So how should we incorporate the hips into core strengthening? Start adding specific hip exercises into a maintenance routine and think of them as part of your core. A good place to start is with planks, side planks as the video shows, forward and backward planks. Other great exercises include clam shells, leg lifts, bridges, bent knee fall outs, etc. Keep your core tight and limit all motion through the spine while just working into the hip. If done properly, just a couple of reps make your hips feel "on fire." This sensation is normal with proper hip strengthening. Mild soreness usually follows the day after but subsides. Soreness and muscle burning should never produce pain though.

Consult your local skilled Physical Therapist for more core strengthening exercises at www.RMSSPT.com. Follow our blog for more helpful info … 

Meredith Bremner, PT, DPT, cert DN 
Doctor of Physical Therapy 

Rocky Mountain Spine and Sport