Breaking Bad......Hip Habits

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Episode Transcript

Speaker 1 (00:02):
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(00:23):
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Good evening and welcome toNurse Maureen's Health Show

(00:45):
podcast.
Thanks so much for tuning in.
You know a lot changed duringthe pandemic and since the
pandemic and after the pandemic,but one thing that you might
find a bit unusual is that youknow your hips have been trying
to tell you something since thepandemic Is sitting the new
smoking.

(01:06):
We're constantly hearing thatcore strength is fundamental for
athletic performance, injuryprevention and even overall
health.
But what many people don'trealize is that two key hip
muscles, the psoas and theiliacus, are actually part of
the core.
So, just like your abs andlower back, these muscles play a
crucial role in stabilizingyour body.

(01:27):
And if they're not in goodshape.
Believe you me, you will feelit Back pain, knee pain, shin
splints, it band frictionsyndrome, plantar fasciitis so
many common aches and pains canactually stem from you guessed
it your hips.
Why?
Because the muscles around yourhips support your torso and

(01:47):
pelvis and that creates a strongfoundation for movement.
If these muscles, primarily thepsoas, iliacus and gluteus
maximus, aren't functioningproperly, 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.

(02:08):
They are not far behind that.
So why, you ask, is sitting thenew smoking?
You've probably heard thatexpression 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, butwhat does it actually mean?
Sitting for long periods oftime has been linked to a higher
risk of cardiovascular disease,obesity, diabetes and even

(02:32):
early mortality, similar to theway smoking was once considered
a silent health threat.
And one of the first placesyou'll feel the effects your
hips.
That's right.
And you know people are sittingfor protracted periods of time
since the pandemic because we'reworking from home and you know
you're focusing on work and youknow, maybe not taking time to

(02:55):
get up and have a break or walkaround.
You're not.
You're not going to the officeperhaps.
Maybe you're doing hybrid andit's cut down significantly, or
maybe you're full-time work fromhome.
A recent study found thatprolonged sitting is one of the
biggest culprits behind hiptightness and limited mobility.
And some people might feel thathip tightness, you know, when

(03:16):
they're walking downstairs orwhen they go from a sitting to a
standing position.
It takes a bit for them to, youknow, stretch out and feel like
they're going to be stable ontheir hips as they walk.
But every time you sit, yourhip flexors, the powerful
muscles at the front of yourhips, stay in a shortened
position and in just 30 minutesthat tightness starts to set in.

(03:38):
So over time, these muscleswill lose their elasticity and
as we age they become lesspliable anyway, making movement
feel stiff and even painful.
You might feel it when you getup in the morning after a long
sleep.
So you know what?
There are some signs that yourhips need some love, and one of

(04:00):
the signs that your hips mayneed some love is if you're
sitting for more than four hoursa day.
You know, we know we need todrink 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

(04:20):
hips.
That's particularly importantas well, and oftentimes people
aren't stretching their hips,especially when they're sitting
all day in their home office andyour hips might be crying out
or screaming out for a stretch.
So if you're experiencing lowerback or knee pain, this might
be a sign that your hips needsome love, or a pinching
sensation in your hips, or justa tightness there, or feeling

(04:43):
restricted in your movement, orhaving difficulty touching your
toes and you know what?
You may or may not have beenable to touch your toes.
So if you never were able totouch your toes and you still
can't, that doesn't necessarilymean that your hips are needing
some love, and that's the otherkind of love that your hips are
needing too, but we'll doanother segment on that.
But if you experience any ofthe above that I just mentioned

(05:07):
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.
Are your hips holding onto morethan just tension?
You've probably heard thatbefore that hips hold emotions,
because your hip health isn'tjust about movement.

(05:27):
You know, we actually holdemotional stress in our bodies
and the hips are a commonstorage zone.
And I remember one time I wasdoing a yoga class and I cried
during the yoga class and it wasduring the time that I was
stretching my hips and Imentioned that to the instructor
.
I just, you know,uncontrollably just started, you

(05:49):
know, weeping a little bit,like I wasn't sobbing.
You know I certainly can, but Iwasn't.
But you know, I just thought Ihad no control over this.
And that's when I learned thatyour hips hold a lot of emotion.
And you know it happened to bea very busy time in my life and
and stressful and managing lotsand.
But you know, this is somethingto consider as well and that

(06:14):
can lead to some tightness.
While this connection stillneeds some more research,
there's no doubt that physical,emotional and environmental
stressors all play a role in howwe feel.
So, whether it's through yoga,sun salutations, hip opening
stretches and you can Googlethat and that and find there's
lots of trainers online that arefree, that you don't have to

(06:35):
pay for or even just simplelunges and squats, doing those
every day can be very helpful inkeeping 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 thenyou'll be able to get up should
you fall down.
And that's a big problem witholder people who have not

(06:57):
maintained mobility.
You know who aren't exercising,who aren't stretching.
You want to be limber and youwant to be mobile for so many
reasons in your life not justyour physical and emotional
health, but also your sexualhealth as well.
And you know.
The question I ask now is whenwas the last time you stretched

(07:18):
your hips?
I would add that to my exerciserepertoire If I were you.
Just a few words of wisdom fromNurse Maureen.
Thanks so much for tuning in.
I'm Maureen McGrath and you'relistening to Nurse Maureen's
Health Show Podcast.
Thanks so much for tuning in.
I'm Maureen McGrath and youhave been listening to the
Sunday Night Health Show Podcast.
If you want to hear thispodcast or any other segment
again, feel free to go to iTunes, spotify or Google Play or

(07:40):
wherever you listen to yourfavorite 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 websitefor more information.
Maureenmcgrathcom, it's been mypleasure to spend this time

(08:01):
with you.