I taught a Corporate Yoga class last night, and after class one student approached me and mentioned that her husband would love to try yoga, but he has had hip replacement surgery and is extremely limited in what he can do in a class. Then she told me he had the surgery done when he was only 47 years old!
Why is this so shocking? More and more people are getting hip replacement surgery, it seems, and especially in North America.
So why is this?
Well, degeneration of the hip can be caused by a number of factors, but it is typically a result of arthritis or inflammation in the hip joints. Any kind of inflammation in the body will cause damage over time.
So what causes this inflammation? Many things, but it is mainly the result of (a) a poor diet and (b) not enough exercise and movement in that joint.
A poor diet that is high in sugar, fat, caffeine, and is lacking the mineral and vitamin content found in a diet that is rich in vegetables, fruit, whole grains and high quality protein can be one factor that contributes to this inflammation. Eating foods that we are sensitive or allergic to can also cause inflammation. It’s important to find out what foods your body does not fare well with, and avoid eating them. These can include many different types of food, but typically include dairy, gluten, soy, wheat, seafood, corn and more. The more we continue to eat foods that bother us (and it can be so subtle you don’t even know you’re doing it), the more inflammation we will have in our bodies. Speak to your doctor or naturopathic doctor about allergy testing if you are concerned.
Not getting enough exercise can also be a significant factor which contributes to inflammation in the hip joint. Just being overweight greatly increases the overall weight bearing load on the hips, as these muscles, ligaments and bones “hold” us up. But when we exercise, and especially when we stretch and move our hips as in yoga, we increase circulation to the hip joint, we “bathe” the joint in synovial fluid (this fluid makes the joint more flexible, kind of like oiling a squeaky door hinge), and we make the joint stronger.
We need to use our hips more! One of the best ways to do this is to simply get your hips moving and stretching. The hip joint itself is a ball and socket joint, meaning it is not only intended to move forward and back, the way that MOST of us use our hips, but is also intended to rotate internally and externally. If we don’t use this motion, we will, over time, lose mobility in our hips.
So where to start? Well, besides revamping your diet and losing weight if you need to, consider these 5 major changes you can make today:
(1) Get off your chair. And whenever possible, sit on the floor in a cross legged position, with NO back support. If you can’t do this at work, do it at home while you’re watching television in the evening. (Check with your doctor before following any health or exercise advice.) This will not only make your back stronger, but will externally rotate your hip joints in their sockets. One of the worst things we can do for ourselves is to sit in a chair, and have you noticed that this is how we spend MOST of our time? (Note: ONLY stay in this position until it becomes slightly uncomfortable. If you begin to experience pain or tightness, go back to sitting in a chair. Gradually, you will build strength and will be able to stay here longer.)
2. Squat more. Take a break at work and squat on the floor, or do it at home when you’re just watching television. Squatting is so important for our hips, as again, it externally rotates them. To squat, open your toes wider than your heels and squat down. If your heels won’t come to the floor, you can place blocks, blankets, etc. under them. Take your palms together at your chest and gently press your elbows to the insides of your knees. As you extend up through your chest, drop your sitting bones down toward the floor. Gaze at a single point. Or, try this Modified Squat. Sit on the floor, legs bent, knees up, feet very wide. Same position as above with the arms. Practice growing taller as you lift up your chest. Don’t let your knees splay out to the sides, but instead, gently squeeze your inner knees into your elbows. If you find squatting difficult, start with the modified squat until you build up the strength and flexibility in your hip joints to progress to a regular squat. Start by holding it 10-20 seconds and gradually build up to a minute or more.
3. Do Legs up the Wall with Butterfly Variation – This is a simple and relaxing pose that you can do at home or in your office. Simply extend your legs up the wall with your buttocks at the wall, then bring your feet together, letting your knees open to the sides. When you come out, hug your knees to your chest and rock on your back.
4. Find a good yoga class and start doing yoga. Any yoga class will exercise your hips, and yoga is one of the very BEST ways to strengthen your hips, and increase flexibility. Any kind of exercise is good for you, but yoga incorporates specific exercises to open and stretch tight hips, and to also add strength. Very few yoga teachers end up needing hip replacement surgery. Find a good class in your community, or start up a Corporate Yoga class at your workplace today.
5. Finally – don’t wait! Once you’re at risk of needing hip replacement surgery, it is almost inevitable. It is always easier to prevent the problem, rather than trying to fix it later. Get moving, eat a healthier diet and use those hips more!
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