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Treat the Hip like the Shoulder: Part II

In Part I, I mentioned how the deep rotators of the hip are often neglected, and that the "rotator cuff" of the hip should be treated much like that of the shoulder.

Treating hip function is similar to the treating the shoulder in some other ways as well.

1) Build a stronger "boat". You've probably heard the saying "you can't shoot a cannon from a canoe". At the shoulder, this means the scapula must be stable against the torso in order for the shoulder to work safely. At the hip, the pelvis must be stable in order for the femur to remain centered in the acetabulum. This allows for smooth hip mobility, and stability during force transmission from the lower body into the torso. I guess this is a long winded way of saying, do your planks, chops, lifts, core presses, perturbations, etc, etc, etc.

2) Look away, far away. Distal stability promotes proximal stability. A stronger grip can enhance shoulder stability. At the other end, how well your foot intrinsics are working will determine how well your hip can function. Your hip has no shot if you have dead feet. For example, we all need to be able to move in and out of pronation at the foot/ankle. In order to control pronation, the foot intrinsics must be working properly (stability). However, a foot locked in pronation will cause the tibia to rotate medially above, which leads to a medial collapse or valgus stress at the knee with a combination of femoral medial rotation. This places the muscles of the hip at a mechanical disadvantage to operate from. Long story short, wake your feet up by doing barefoot exercises including heel-toe raises and some dynamic warm up stuff, and buy better shoes - it will help your hips.

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