Dr. Jon Hyman

Jon Hyman, MD

Hips

  • Labral tears
  • Groin strains
  • Piriformis
  • SI joint strains

CrossFit and Plyometrics involves a fair amount of squatting and crouching. Wallballs, slam balls, olympic power lifts, eg squat cleans etc, all involve ‘dropping down low’ and getting your hip crease below knee crease.

Hip Stretching:

The flexibility of the hip can have a profound impact on one’s ability to ‘get low’ (and twerk) and some of the flexibility can be worked on, some cannot.

Stretching your hip capsule can improve hip mobility, but some people’s hips will be constrained no matter how much stretching they do. Bony anatomy like coxa profunda (deep hip sockets) or femoral acetabular impingement (FAI), can keep your hips tight, no matter how much warming up and pigeon pose stretching you do. Here are some examples of Hip Capsular stretches you can do to ‘open up your hips’ and maximize the flexibility.

Many of us have one hip which is a little tighter than the other one. If you have such a situation, spend a little extra time working on the tighter side. Having good symmetry and balance can help optimize your body position when performing strength movements.

Hip Labral Tears:

This is one of the most common injuries I see. The labrum is a ring of cartilage around the hip joint socket. It is vulnerable to injury with deep flexion of the hip or any movement that brings your knees up to your chest. If you pull your knee up to your chin, you are compressing your hip labrum. Doing this repeatedly or with heavy weight is generally well tolerated but depending upon your anatomy, your hip labrum can eventually fatigue and fail, ie tear. That will usually cause pain in the groin crease. See www.hiparthroscopydoctor.com for more details.

Hip Bursitis:

Lateral or side hip pain. The bursitis of hip pain is often located on the side of the hip, right over the bone (greater trochanter). It is often tender to touch or when laying directly on that side. Friction from the ITB iliotibial band, tight hip flexor muscles, or direct pressure can set it off. Treatment usually centers around, stretching, ICE, NSAIDS, good mobility/form and in rare instances a cortisone shot. Physical therapy, dry needling, correcting underlying imbalances, chiropractic, and the like can often be successful too. If there is an underlying mechanical problem or if these treatments fail, we can clean out the bursitis in a few minutes with hip arthroscopy, but surgery is rarely needed.

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Our thanks to FlexBuilding: A New Way to Move. A New Way to Live. for providing the anatomical images for this website.

Your Body & Injury

Elbow

The biceps tendon can tear up by the shoulder (rupture of the long head of the biceps) or tear by the elbow.

Foot and Ankle

Achilles Injuries. Most commonly, CrossFitters will sustain overuse tendinits.

Hips

CrossFit and Plyometrics involves a fair amount of squatting and crouching. Wallballs, slam balls, olympic power lifts, eg squat cleans etc, all involve ‘dropping down low’ and getting your hip crease below knee crease.

Knees

Knees are more than just the platform that supports our stance, run and squat.

Muscle

Muscle physiology is a complex science. There are fast twitch, slow twitch muscle fibers and elaborate mechanisms of enhancing strength, power, endurance speed and fatigue resistance of muscle.

Shoulder

There are two labra or labrums in the body. They are both at somewhat high risk in the Sports of Fitness activities which involve a lot of deep squatting and overhead lifting.

Spine

The spine is a complex anatomic masterpiece of axial structural support for our body.

Wrist

Sprains and tendonitis are the most common ailments.

American Academy for Orthopaedic Surgeons American Board of Orthopaedic Surgery American Orthopaedic Society of Sports Medicine International Society for Hip Arthroscopy
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