Nurse Maureen‘s Health Show

Breaking Bad......Hip Habits

• Maureen McGrath

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Speaker 1:

ladies, let's talk about something we don't often talk about pelvic floor health, whether it's postpartum changes, aging or just the demands of everyday life, many women struggle with bladder leaks and a lack of self-confidence. But what if I told you there's an effortless solution meet the emcella chair just 30 minutes, fully dressed, and it will do thousands of kegels for you, strengthen your pelvic floor, improve and feel confident again. So say no to incontinence and start to enjoy life again leak-free. Ask your doctor about the Emcella chair. For more information, go to wwwemcellacom. That's wwwemcellacom. Good evening and welcome to Nurse Maureen's Health Show podcast. Thanks so much for tuning in.

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You know a lot changed during the pandemic and since the pandemic and after the pandemic, but one thing that you might find a bit unusual is that you know your hips have been trying to tell you something since the pandemic Is sitting the new smoking. We're constantly hearing that core strength is fundamental for athletic performance, injury prevention and even overall health. But what many people don't realize is that two key hip muscles, the psoas and the iliacus, are actually part of the core. So, just like your abs and lower back, these muscles play a crucial role in stabilizing your body. And if they're not in good shape. Believe you me, you will feel it Back pain, knee pain, shin splints, it band friction syndrome, plantar fasciitis so many common aches and pains can actually stem from you guessed it your hips. Why? Because the muscles around your hips support your torso and pelvis and that creates a strong foundation for movement. If these muscles, primarily the psoas, iliacus and gluteus maximus, aren't functioning properly, other parts of your body are forced to compensate. And then what happens? Repetitive stress, overuse, injuries and chronic pain. That's what will happen. They are not far behind that.

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So why, you ask, is sitting the new smoking? You've probably heard that expression more than once. I'm sure that I did not coin it, although I'd like to take some credit. We've all heard the phrase, but what does it actually mean? Sitting for long periods of time has been linked to a higher risk of cardiovascular disease, obesity, diabetes and even early mortality, similar to the way smoking was once considered a silent health threat. And one of the first places you'll feel the effects your hips. That's right. And you know people are sitting for protracted periods of time since the pandemic because we're working from home and you know you're focusing on work and you know, maybe not taking time to get up and have a break or walk around. You're not. You're not going to the office perhaps. Maybe you're doing hybrid and it's cut down significantly, or maybe you're full-time work from home.

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A recent study found that prolonged sitting is one of the biggest culprits behind hip tightness and limited mobility. And some people might feel that hip tightness, you know, when they're walking downstairs or when they go from a sitting to a standing position. It takes a bit for them to, you know, stretch out and feel like they're going to be stable on their hips as they walk. But every time you sit, your hip flexors, the powerful muscles at the front of your hips, stay in a shortened position and in just 30 minutes that tightness starts to set in. So over time, these muscles will lose their elasticity and as we age they become less pliable anyway, making movement feel stiff and even painful. You might feel it when you get up in the morning after a long sleep. So you know what?

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There are some signs that your hips need some love, and one of the signs that your hips may need some love is if you're sitting for more than four hours a day. You know, we know we need to drink water, brush our teeth, eat our vegetables. You know low glycemic index. Get some exercise and stretch. You know we heard that a lot, but you have to stretch your hips. That's particularly important as well, and oftentimes people aren't stretching their hips, especially when they're sitting all day in their home office and your hips might be crying out or screaming out for a stretch. So if you're experiencing lower back or knee pain, this might be a sign that your hips need some love, or a pinching sensation in your hips, or just a tightness there, or feeling restricted in your movement, or having difficulty touching your toes and you know what? You may or may not have been able to touch your toes. So if you never were able to touch your toes and you still can't, that doesn't necessarily mean that your hips are needing some love, and that's the other kind of love that your hips are needing too, but we'll do another segment on that. But if you experience any of the above that I just mentioned the lower back or knee pain, pinching sensation, feeling restricted in your movement, difficulty touching toes it might be time to start moving. That's a sign.

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Are your hips holding onto more than just tension? You've probably heard that before that hips hold emotions, because your hip health isn't just about movement. You know, we actually hold emotional stress in our bodies and the hips are a common storage zone. And I remember one time I was doing a yoga class and I cried during the yoga class and it was during the time that I was stretching my hips and I mentioned that to the instructor. I just, you know, uncontrollably just started, you know, weeping a little bit, like I wasn't sobbing. You know I certainly can, but I wasn't. But you know, I just thought I had no control over this. And that's when I learned that your hips hold a lot of emotion. And you know it happened to be a very busy time in my life and and stressful and managing lots and. But you know, this is something to consider as well and that can lead to some tightness. While this connection still needs some more research, there's no doubt that physical, emotional and environmental stressors all play a role in how we feel.

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So, whether it's through yoga, sun salutations, hip opening stretches and you can Google that and that and find there's lots of trainers online that are free, that you don't have to pay for or even just simple lunges and squats, doing those every day can be very helpful in keeping your hips mobile and it's not just good for your body, it'll also just help your hips. But it's also helpful, especially as you advance in age, to do squats, because then you'll be able to get up should you fall down. And that's a big problem with older people who have not maintained mobility. You know who aren't exercising, who aren't stretching. You want to be limber and you want to be mobile for so many reasons in your life not just your physical and emotional health, but also your sexual health as well. And you know. The question I ask now is when was the last time you stretched your hips? I would add that to my exercise repertoire If I were you.

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Just a few words of wisdom from Nurse Maureen. Thanks so much for tuning in. I'm Maureen McGrath and you're listening to Nurse Maureen's Health Show Podcast. Thanks so much for tuning in. I'm Maureen McGrath and you have been listening to the Sunday Night Health Show Podcast. If you want to hear this podcast or any other segment again, feel free to go to iTunes, spotify or Google Play or wherever you listen to your favorite podcasts. You can always email me, nursetalk at hotmailcom or text the show 604-765-9287. That's 604-765-9287. Or head on over to my website for more information. Maureenmcgrathcom, it's been my pleasure to spend this time with you.