False hips refer to the protrusion of the pelvic junction between the lower side of the pelvis and the upper side of the thigh, which widens laterally and accumulates a lot of flesh, resulting in a visually lowered hip position, making the legs appear shorter, and the lower body is bulky. .
Many people know about fake hips, but why are there fake hips?
First of all, people who sit at work for a long time, do not like to exercise, and have sagging buttocks, it seems that the position of the hips is very low, which is also the main reason for false hips.
Secondly, this is the main content. People with fake hips usually have X-shaped legs, O-shaped legs and "shaped buttocks".
It is caused by excessive internal rotation of the hip joint due to long-term walking posture or bad habits such as legs crossed or crossed when sitting. If you are walking forward normally, the muscles in the front of the thigh should be exerting force. When people with fake crotches walk, their legs will rotate internally, so the muscles on the outside of the thigh roots will become more and more developed, and over time, fake crotches will be formed. This is why many people often have bulging outer thighs, accompanied by calf valgus. The core reason is that internal rotation of the hip joint is the inward rotation of the femur along its long axis, resulting in internal rotation of the foot or internal rotation of the thigh and tibia; because it is necessary to maintain The foot is centered and the tibia of the calf is externally rotated
As you can see, various problems in the legs are all related to each other. If not corrected, a vicious cycle will occur.
Many celebrities also have this situation.
How to detect whether your hip joint is internally rotated
Look at the knee joint from the front of the body to determine whether the hip joint is internally rotated, or look at the posterior knee socket from behind and imagine the knee socket as Car lights, observe the direction of the beam. If the beam opens directly to the rear, it means that the femur and tibia are aligned neatly; if it falls on the outside, it means that there is internal rotation of the femur or torsion of the femur (femoral torsion is a structural change in the bone, while internal rotation of the hip joint occurs between the two bones. It’s the hip and femoral joint.)
Case
Bone structure
Having said so much, what are the dangers of fake hips?
First of all, the most obvious one is the body shape, as mentioned above, it will make the legs thicker and shorter.
2. Health: Fake hip width and internal rotation of the hip joint will not only make you "fat" in terms of posture, but will also gradually destroy your health.
1. The internal rotator muscles are shortened and the external rotator muscles are lengthened. Because the muscles are not in optimal condition, they may become weak, which can lead to skeletal and muscle disease in the knee joint and affect the mobility of the hip joint.
2. Internal rotation of the hip joint affects the mechanical imbalance of the hip muscles and the stability of the hip joint, causing disability of the knee and ankle joints.
3. Internal rotation of the hip joint changes the position of the femoral head in the acetabular socket. The force distribution of the hip joint aggravates the degeneration of bones, cartilage, and soft tissues in the hip joint, causing pain on the front side of the hip joint.
4. It causes knee joint malalignment. When the foot is in the neutral position, it aggravates the external rotation of the tibia, causing knee arthritis, knee pain, patellofemoral osteoarthritis, and lateral patellar subluxation.
Muscle length changes caused by internal rotation of the hip joint
Shortening muscles - tensor fascia lata, gluteus minimus, anterior gluteus medius, adductor longus, adductor Brevis muscle, adductor major muscle, pectineus muscle, gracilis muscle.
Lengthen muscles - gluteus maximus, posterior gluteus medius, piriformis, quadratus femoris, obturator, superior and inferior gallbladder, psoas, sartorius.
When the hip joint flexes, the piriformis, anterior gluteus maximus, and posterior gluteus medius muscles change from external rotators to internal rotators.
After understanding the past and present of fake hip width, let’s take the right medicine!
Activate the iliopsoas muscle and strengthen the strength of the iliopsoas muscle
1. Strengthen the practice of lying on your back and unilateral leg raising
2. Massage the ball to strengthen the muscle fascia Relax
3. Improve the extensibility and elasticity of the iliopsoas muscle through static stretching!
2. Strengthen the weak external rotator muscles
1. Gluteus medius training, the main muscle group that provides stability to the hip joint, strengthens the gluteal muscle
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Strengthen the gluteus medius: clam pose, bridge pose, bricks on the inside of the legs, wide squats, and stabilize the muscle strength of the legs.
Lie on the mat on your side with your knees bent, and support your body with your arms and elbows slightly bent; tighten your abdomen and lower waist and keep the core of your body stable and not swaying. Shoulders and hip bones should be in line. Stabilize your trunk, use your buttocks to lift one leg to the outside (the angle of knee bend remains unchanged), and feel the force exerted on the upper side of your buttocks. 12-15 reps per set, repeat 3-5 sets.
For wide squats, lengthen the front lines of your thighs, open your feet wider, toes slightly forward and outward, and the knee joints should not exceed the toes.
After the exercise, practice the hip external rotator muscles: swan lie
3. Increase the strength of the inner thigh and stretch the inner muscle group
Practice the strength of the inner thigh , side lying leg raise, scissor legs, wide squats
4. Stretching the internal rotator muscles: increasing medial strength exercises
Sitting half lotus forward bend exercises, doing half lotus Forward bend exercises, Yin yoga square pose
Stretch the hip adductors: seated angle pose, bound angle pose or wide squat squat pose.
Supine Angle Pose
5. Relaxation of tight muscles
Insufficient strength of the hip and hip abductor muscles, coupled with overactivity of the hip adductors, will cause The thighs are in an adducted state, and the knees will also be pulled inward.
Therefore, while strengthening specific muscle groups, it is also necessary to stretch and relax the hip adductors
Fascia relaxation: Foam roller to relax the inner thighs