Issue 121

A hip joint may be a cool place to hang out on a Saturday night, but what isn't so cool is that research in The Journal of Bone & Joint Surgery suggests hip replacement procedures are set to soar in the US by 174% to 572,000 within the next 17 years.

And when you compare that figure to a forecasted population increase of just 16% within the same time frame, it's a real cause for concern. Since 2000 there has been a rapid rise in the need for hip replacement surgery in OECD countries. According to statistics released by OECD, from 2000 to 2009 there has been a 25% increase in hip replacement surgeries.

As the pace of life becomes ever more frenetic in a 24-hour society, and our bodies become more and more susceptible to wear and tear, it is vital to maintain our joint mobility at an optimum level.

And nowhere is that more important than in the sport of MMA where great physical demand is already placed on hip joints. In single leg takedown positions, hip joints are compromised as you try to defend while your opponent pulls your leg out; trying to pass the guard while your leg is trapped also stresses the hips; and then there are the demands that high kicking, sprawling and pulling guard place on the body. So with that in mind let’s look at some anatomy.

The hip is a ball and socket joint: it consists of the head of the femur (thighbone), which is the ball, and the socket is formed by the acetabulum. The acetabulum is part of the pelvis and has a ring of strong fibrocartilage called the labrum around the socket. The labrum helps form a tight seal between the femoral head and acetabulum adding stability. There are many muscles that attach to the hip region, which help provide movement and stability; but under excessive stress they can strain and tighten up. Also, the hip has the body’s strongest ligaments, which help transfer forces between the spine and the lower extremities. However, like most ligaments they can be overstretched and suffer injury.

Some more advanced hip injuries that can occur in MMA are hip impingement and labral tears. Femoroacetabular impingement (FAI) is a condition caused by abnormally formed hip bones which can rub against each other. This can cause joint damage.

Due to the high demands placed on your hips with MMA, if you have impingement it can become more prominent and develop into bone spurs, osteoarthritis and labral tears. The pain can be felt in the groin and intensified by certain aggravating movements such as twisting, squatting or lunging.

Labral tears have been getting a lot of headlines lately. This is due to some prominent athletes experiencing this type of injury. As I mentioned previously, the labrum provides a tight seal and stability to the hip joint. If it tears stability will be compromised.

Tearing can be caused by trauma or good old fashion wear and tear. Typically you can experience pain in the groin region, clicking and restriction of movement.

HIP MOBILITY AND STABILITY MOVEMENTS

So to reiterate, to help prevent the hip from excessive loads, hip mobility and stability is key. Here, are some of my favorite movements to achieve this.

1: CLAMSHELL

Lie on your side, with your hips and knees bent approximately 45 degrees. Keep your feet together and raise your top knee high as you can without moving your pelvis. Return to the starting position and repeat 10-15 times. Repeat with the other leg. You can increase the resistance by placing an exercise band around your leg while you open the clam.

2: LYING PIRIFORMIS STRETCH

While lying on your back, cross your left leg over the right, with the left ankle resting on the right knee. Slowly move your right thigh up toward your chest and gently apply pressure to the inside of the left knee. This stretch should be felt in your glutes (buttock) and hip. Hold for 15-30 seconds them repeat with the other leg. You can also perform this stretch seated.

3: CROSSACK SQUAT

Take a wide stance like a sumo wrestler and point your toes out slightly. Start to squat down and shift your weight to one side. Keep your knee over your toes and make sure the foot on the side doing a squat stays on the floor. The opposite leg should be straight out. Lift your toes off the floor and point them toward the ceiling while the heel remains in contact with the floor. Repeat this stretch 2-3 times per side and hold a few seconds.