Are your hips moving just a little too much! - Bianca Bunge (Paladin Biokineticists)

So if there ever was an 'All great ruler' of the lower body it would most probably have been the Hip joint! The hip joint is one of the most important and widely used joints in the human body, it allows us to do just about EVERYTHING, and plays a vastly essential role in mobility as it allows us to walk, jog, run, hop, jump, skip - whatever floats your boat - the list goes on and on...!! It is responsible for baring our body's weight (and after piling on a few killos after winter even more so) and is considered as an essential region of force transmission. The hip joint must therefore be able to accommodate various repeated, extreme forces during intense physical activity.

Furthermore, as the hip joint is a ball-and-socket joint it is also considered as one of our most flexible joints as it allows for a greater range of motion than most of the other joints in our body. Therefore, functionally, the hip joint enjoys a very large range of motion. It would therefore make sense that the hip joint should be stabilized before it gets completely out of control and goes on a free range rampage!! Poor hip stability can therefore be seen as the long lost answer to various deep (and shallow for that matter) rooted problems! Poor hip stability can further result in various movement dysfunctions and muscle compensations that can in the end be detrimental and lead to various aches, pains and even injuries!

Hip instability can be viewed as the common thread to a variety of different problem. Hip instability is a problem that's far more common than we like to admit! But as they say, admitting you have a problem is the first step, then comes the hard part, FIXING IT!! And this is far more of a daunting task. But the best way is to approach your 'Hip dysfunction and instability problem' is using a step-by-step approach! The fact is there can be a vast variety of different contributing factors, causes, compensations and imbalances that can be the culprits of your deep rooted problem! But don’t fear, that’s exactly what we’re here for – we’ll stabilise those hips of yours one step at a time!

Step 1: Deep tissue mobility - A tight muscle is not necessarily a strong muscle! Look at it like this, when you're feeling all stressed out and tensed up you don't want to work, and effectiveness and efficiency is the last thing on your mind - same thing with your muscles, when they're strained and tight there's no way they’re going to want to work effectively! Muscle tightness will result in reduced range of motion ultimately negatively influencing your performance and movement patterns! So basically what it comes down to is that you need to be loosened up, and soon too!

Step 2: Isolated strengthening - Time to put in that good old hard work, let that sweat roll down your face and get those muscles strong - because a weak muscle is definitely not going to take you the distance you want it to! But, it's all about specificity - target the RIGHT muscle and achieve the RIGHT results!!

Step 3: Functional strengthening - Cause in the end of the day you need to be functional - you need to be up and about doing your thing!! Here we get you up on your feet and strengthen you in a dynamic and functional way – this most definitely gets those muscles firing!

Step 4: Dynamic Stabilizing - So now that you've secured some good old hip stability it's important to make sure this stability carries over into dynamic, quick, functional movements!

Step 5: Time to show off your brand spanking new hip stability!

Time to develop some stable, well-functioning hips that will get Shakira raving!

Does stretching before, after or at all affect you in the ‘long run?’ - Natasha Eekhout (Paladin Biokineticists)

Does stretching before, after or at all affect you in the ‘long run?’

Have you been advised to stretch before or after your run, but aren’t quite sure what the difference is? Experts surprisingly recommend neither, however it has been suggested that the type of stretching performed may ultimately lead to changes in your running economy.

As runners, I’m sure we’ve all seen the stereotypical image of a fellow runner with one foot on the curb, reaching their fingers down towards their toes and you seemingly feel the urge to do the same. However do you really know what the stretch is effective, or if in fact it is going to help your productivity?

The key points to stretching lies in the types of stretching performed. Research has demonstrated that static stretching i.e. the stretch held in position in order to lengthen the muscles and tendons, generally decreases both power output and strength. An example could include reaching down towards the toes and holding the position, ultimately disengaging the muscle before having them to activate immediately after. Static stretching has received mixed reviews especially from runners, as they feel their energy expenditure exceeds that of the same pace of run performed without stretching.

Research conducted in Brazil indicated that statically stretching before running had no effect on running economy, however participants felt as if they were working harder to complete their route than those who hadn’t stretched. Both groups of participants finished the route at relatively the same time. Researchers concluded that static stretching resulted in decreases in overall explosive force. However studies carried out by Nebraska Wesleyan University observed that those who statically stretched before activity had decreased their overall economy, due to the resulting inhibition of muscle tissue excitability.

As opposed to static stretching, dynamic stretching i.e. the stretch one actively moves through and does not hold in the end position, increases blood flow and functional movement. Examples may include leg swings and butt kicks. These mobility movements allow one to warm up the muscles efficiently and recruit more muscle fibers to activate systematically through specific movement. Dynamic stretching routines aid in training specific muscles, allowing for easy firing in the run to follow and has in recent studies improved mileage in some runners.

Contradicting research shows that stretching in its’ entirety is unnecessary, as a tighter muscle is a better muscle, having more recoil power than a muscle that has been overly stretched.

So in short, the answer to the question actually depends on the individual. If you believe that static stretching will aid in the ‘long run,’ then you are most welcome to do so. However why perform something that may ultimately result in slower starting speed and having you put in the extra effort when you don’t have to. If you must, rather perform static stretching at the end of your run and dynamic stretching before your run to get the muscles ready and waiting to be called upon. Whatever your decision, listen to your body and take notes on the effects and end results of your running
economy.

Natasha completed her BSc Sports Science undergraduate degree at The University of Johannesburg and her BHSc honours degree in Biokinetics at The University of the Witwatersrand.

She has a passion for a variety of sports in particular soccer, tennis, running and kickboxing which have contributed to a strong interest in orthopaedic rehabilitation and working with athletes. Other areas of focus include diabetic and cardiac rehabilitation, as well as weight loss and a keen enthusiasm for working with children of all ages.

Natasha can be contacted on 082 476 9727 or natashaeekhout@kinetics.co.za