My hips have been bothering me for a few months. I have two knee replacements and it was feeling like that felt, before the surgery. Unsteady. Hard to change position. When getting up after a long sit (coffee shop), I would have to stand for a minute to get everything aligned.
It started when I went for physical therapy to work on balance and gait (so I could walk like a 73 year old and not like I was 123). The therapist had me do one exercise that had me put a plastic band at my ankles and move one leg upward. The next day I was sore. Very sore. I never felt well enough to practice anything. I canceled future appointments with her.
Six months later, the discomfort in my hips was bad enough I had to try something in hopes of avoiding a hip replacement. And of course I would get that same therapist! Fortunately, she listened to me and felt around both hips and buttocks ( really think booty sounds better) and discovered "knots". Muscle knots in the glutes, also known as trigger points, are localized areas of muscle tightness that can cause pain and discomfort. They often feel like small, hard bumps or bands within the muscle tissue. These knots can develop due to various factors, including overuse, injury, poor posture, and stress.
Relieving Muscle Knots in the Glutes:
Stretching:
Gentle stretching exercises targeting the glutes, hips, and lower back can help release tension and improve flexibility.
Heat Therapy:
Applying heat to the affected area can increase blood flow and relax the muscles.
Massage Therapy:
Professional massage therapy can target specific trigger points and release muscle tension.
Strengthening Exercises:
Strengthening the gluteal muscles can improve stability and reduce the risk of future knot formation.
I'm very sore today (she predicted this) and I have 7 stretching exercises to do daily, starting tomorrow. She also suggested short walks which will help strengthen all the leg muscles.
The BEST news? She suggested a massage and I have one scheduled for Monday morning. With focus on the knots and then an all over gentle massage for relaxing.
Encourage me to do ALL of these! I've been a member of the Fitness Protection Program since birth.
Gentle stretching exercises targeting the glutes, hips, and lower back can help release tension and improve flexibility.
Heat Therapy:
Applying heat to the affected area can increase blood flow and relax the muscles.
Massage Therapy:
Professional massage therapy can target specific trigger points and release muscle tension.
Strengthening Exercises:
Strengthening the gluteal muscles can improve stability and reduce the risk of future knot formation.
I'm very sore today (she predicted this) and I have 7 stretching exercises to do daily, starting tomorrow. She also suggested short walks which will help strengthen all the leg muscles.
The BEST news? She suggested a massage and I have one scheduled for Monday morning. With focus on the knots and then an all over gentle massage for relaxing.
Encourage me to do ALL of these! I've been a member of the Fitness Protection Program since birth.
I have an appointment this week to assess my gait and fall risk! must be the latest fad in old people care. Hope all you're doing helps.
ReplyDeleteThe Fitness Protection Program, that phrase made me Smile and I'm stealing it, ummm, I mean Borrowing it, for a Blog Post Hook Title coz it's Priceless and the only way I'll recall it. *Winks* My Hips hurt, but thankfully I feel steady and haven't had a Senior Fall since COVID, which, is when everything that could go Wrong health wise just did, right?
ReplyDelete