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Weight Management Techniques
The key to keeping a hip problem at bay
is to stay relatively active and to eat right. The most recent government
report notes that 56 percent of Americans are overweight. This is bad
news for our hips and knees.
Scientifically speaking, our hips form and
develop in mass and strength in proportion to the amount of weight our
body was designed to hold. So, if you are a small woman, your hips are
meant to hold a smaller amount of weight than if you are a six-foot tall
man. Although the body is very adaptable and can learn to hold different
weights, a point can be reached where the body is simply not comfortable
supporting the excess weight.
Let's talk BMI, or Body Mass Index. BMI is the number you come up with
when you divide how much you weigh in kilograms by how tall you are in
centimeters squared. The number you come up with is your BMI. A BMI between
18.5 and 25 is considered in the normal range. A BMI above 25 is considered
overweight and a BMI of 30 or more is classified as obesity. To find
your BMI, there are several calculators on the Internet including the
BMI recommendations from the Surgeon General.
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Diet
Losing weight can provide instant relief
for the hips. Although we are constantly inundated with new diet fads,
remember that logically, the way to lose weight is to consume fewer calories
than we burn and the way to maintain weight is to burn approximately
the same number of calories that we burn. Although in reality, this method
can be harder to follow than it is to understand, once we build healthy
habits, this lifestyle will become easier and easier to maintain.
Some diets help you to do this. Others are
shams. Be cautious. Anything that seems to good to be true, probably
is.
If you have arthritis, there are pain aggravators that should be avoided.
For instance, paprika, pepper, tobacco, cayenne, eggplant, large amounts
of potatoes, and tomatoes can antagonize your arthritis because these
foods have alkaloids that prevent the repair of collagen and cartilage.
Aspartame (found in diet sodas and artificial sweeteners) can also worsen
arthritis since in causes inflammation in the joints when regularly consumed.
In study after study, it seems almost innumerable health benefits can
be accumulated from eating a diet rich in fiber and complex carbohydrates
found in vegetables, whole grains and fruits. Once again, hips also benefit
from this diet.
Exercise
It is also important to incorporate
exercise into your routine if you have hip pain. Although it may seem
like a Catch-22 (you can not exercise because your hip hurts, your hip
hurts more because you can not exercise) strengthening the leg muscles
can be crucial in alleviating hip pain. The more support the muscles
can offer, the less stress and therefore less pain.
Please refer to our online exercise
library, which will show you several hip-strengthening
exercises. Also, if your hip hurts and you want to start up an
exercise routine, why not try a stationary bike or swimming? While
running or stair climbing can be taxing to the hips, the stationary
bike and swimming are both excellent cardiovascular activities
that only minimally put pressure on the hips.
Treatments you can administer at home
Anti-Inflammatories
Non-Steroidal Anti-Inflammatory medication, or NSAID's,
such as ibuprofen (Advil, Nuprin, and Motrin IB) help reduce swelling
and inflammation and can be quite helpful to a torn ligament. The ibuprofen
also helps mask the pain of a hip injury. Use NSAID's cautiously, however,
as taking them regularly over a long period of time can cause ulcers
or other gastro-intestinal problems.
Just remember that while using NSAID's, you should also be taking other
precautions to heal your pain. COX-2 inhibitors such as Celebrex by Searle
and Vioxx by Merck can help lessen the stiffness brought on by arthritis
pain. Vioxx can helps manage both osteoarthritis and rheumetoid arthritis
pain. While they are able to help with the pain, they also might make
it difficult for the body to heal ulcers, so be sure to consult with
your doctor to make sure this is the right treatment for you.
Another anti-inflammatory that can be useful are enzymes. The FDA has
labeled them "GRAS" (or generally regarded as safe) which means
they can be used to treat hip pain with little to no side effects.
RICE — Rest, Ice, Compression, Elevation
This
is an easy to remember four-step formula for treating a hip injury
that is incurred from activity.
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Rest, means to keep the hip away from any stressful activity, preferably
immobile initially.
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Ice means to apply ice to the hip to control swelling and inflammation.
Wrap ice in a towel so that it does not agitate the skin.
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Compression will help prevent hemorrhaging or internal bleeding.
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Elevation. Elevate the leg above the heart to reduce internal bleeding.
Vitamins & Supplements
Glucosamine
& chondroitin sulfate
Jane E. Brody, "Personal Health" columnist
for The New York Times, says that European researchers have shown that
glucosamine and chondroitin taken by mouth find their way to articular
cartilage, and biopsies of some treated patients have shown structural
improvements in damaged cartilage. Those who suffer from arthritis pain
can find this particularly encouraging.
These compounds are already found in the human body and they protect
cartilage like a cushion at the ends of the bones. They can structurally
improve in damaged cartilage.
Glucosamine is able to repair joints by providing the elements the
joints need to repair the damage caused by injury or arthritis. The joint
cartilage absorbs glucosamine and it helps to form cartilage by capping
the ends of bones. Glucosamine also keeps the mechanisms that build and
deteriorate cartilage balanced, thereby preventing unnecessary or untimely
tissue loss.
Chondroitin keeps the enzymes in the hip from eating away at cartilage,
and it helps other enzymes in moving the flow of nutrients to the cartilage
in the hip. In test tube studies, chondroitin has been proven to stop
certain enzymes from breaking down cartilage further.
MSM
Methyl-Sulfonyl-Methane (MSM) is a sulfide that the body naturally produces.
Those suffering from hip pain may find that it helps lessen their pain.
MSM is, for the most part, safe. It increases the flow of harmful substances
out of the cells and prevents pressure buildup in the cells, which causes
inflammation in the joints. MSM is most widely used as an anti-inflammatory
for joint and hip pain associated with arthritis.
Although the body produces MSM, additional MSM is found in other foods
such as milk, meat, vegetables, fruit, and seafood. However, due to the
abundance of processed foods, it can be hard to get the recommended dosage.
Steamed foods, washing foods, and aging can also reduce MSM levels.
Shark cartilage
Shark cartilage has been shown to lessen the pain and stiffness in hips.
This is because it contains mucopolysaccharides, powerful anti-inflammatory
molecules. Shark cartilage is available in capsule form that can be taken
as a dietary supplement. While it may not completely eliminate the pain,
it might help.
Shark cartilage is a nontoxic, natural supplement that contains calcium,
phosphorous, and complex carbohydrates. The calcium and phosphorous is
easily absorbed into the body, and the
complex carbohydrates have been shown to reduce inflammation.
Using shark cartilage, Dr. Joseph Orcasity, a consultant at the University
of Miami Medical School, treated a dozen elderly arthritis patients with
severe hip pain. He reported that after taking shark cartilage for four
weeks, most patients exhibited reduced pain and swelling and increased
mobility.
Gelatin
In a recent study, gelatin capsules have been shown to help reduce pain
and stiffness in athletes at Ball State University. The concentration
of gelatin must be much greater than what is found in a bowl full of
Jell-O but it is essentially the same thing. This supplement is classified
by the Food and Drug Administration as GRAS (or generally regarded as
safe).
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Minerals
Not only can minerals such as boron, copper, manganese, silicon, and
zinc help treat osteoarthritis, they can also be beneficial to your
health overall. Although many of the foods we eat contain these minerals,
they can also be taken as a supplement. Some of these minerals act
as anti-inflammatories and others act as antioxidants.
Vitamins
Vitamins can be helpful in alleviating pains associated with rheumatoid
arthritis, an autoimmune disorder that attacks tissues in the body.
The tissue degeneration causes pain in the joints. Vitamins can help
the immune system eliminate these toxins in the body keeping cartilage
from breaking down so rapidly.
Herbs
Taking herbs is sometimes considered archaic or analogous.
However, grandmother was right. Herbs are good for your health. Certain
herbs such as licorice, ginseng, cat's claw, and echinacea can help the
immune system by reducing inflammation as they bolster cell membranes.
Other herbs that can help alleviate pains associated with osteoarthritis
or rheumatoid arthritis are Chinese skullcap, devil's claw, curcumin,
yucca, ginger, and witch hazel.
Alternative Medicine
While in some cases, the treatments listed here do not change the structure
of the hip, they can be a great way to manage pain — with virtually
no side effects if done correctly. Some of these treatments may be more
effective on some people than others. If you would like to seek alternative
treatment, try to find something that works the best for you.
Acupressure
Acupressure is an ancient Chinese form of therapy where pressure is applied
to the body in order to increase blood circulation and relieve pain.
This unique form of massage can relax muscles and compress nerve fibers
that cause pain. If you are interested in experimenting with this form
of therapy, you can either find a professional acupressure therapist
or simply go to the bookstore and find a book that will tell you how
to try the techniques at home by yourself or by a partner.
Acupuncture
Those suffering from hip pain may find relief from visiting an acupuncture
specialist. During acupuncture hair-thin needles are inserted into
various parts of the body and are stimulated to alleviate pain in many
forms including but not limited to nausea, dental pain, muscle pain,
menstrual cramps and pain from osteoarthritis. This 3000-year-old Chinese
art gained credibility in the western world in 1997 when the National
Institutes of Health declared it efficacious.
The Chinese believed that by balancing the positive and negative energy
in the body, pain relief can be achieved. They found acupuncture to be
an effective resource to achieve that balance. Other modern-day doctors
believe that acupuncture stimulates pressure points thus releasing relaxing
endorphins. Whatever the case may be, acupuncture provides relief to
many people suffering from pain.
If you decide to try acupuncture, be sure to have a licensed professional
administer the treatment. Also, get a physician's referral for an acupuncturist
close to you. An acupuncturist should be certified by the National Commission
for the Certification of Acupuncturists. You can obtain a list of certified
specialists in your area by calling the American Association of Acupuncture
and Oriental Medicine.
Hydrotherapy
Spas and whirlpools are sometimes used to improve circulation and relieve
chronic pain from the back, and joints. Different therapy uses different
temperatures of water. Cold water reduces inflammation, cold and warm
water improves circulation.
Dr. Nooshin K. Darvish, a specialist in hydrotherapy, recommends that
patients apply moist heat to the hip for three minutes followed by cool
water for one minute. This should bring relief and stimulate circulation.
Massage
Therapy Massage not only feels good, it is an effective way of relieving
pain. A masseuse will increase the circulation of the body through rhythmic
hand motion. In sports, massage therapy can be used to prevent strain
by warming up athletes prior to a workout. The muscles can also be massaged
after a workout to bring blood and oxygen into the muscles to flush out
metabolic waste and increase circulation to the muscles to bring them
the nutrients they need to heal after strenuous activity.
For those suffering from arthritis, massage can also be very helpful.
Massage will help blood circulate in the painful area which brings essential
nutrients to the muscles and joints which will help reduce inflammation
and can also help break up scar tissue and adhesion which is causing
pain.
Reflexology
Reflexology has been used as a method to relieve pain for thousands of
years starting in ancient Egyptian culture. The premise is that by
massaging the feet or hands, you can help ease pain in another part
of your body. By massaging a certain part of your foot, for instance,
you may be able to sooth hip pain.
Yoga and Tai Chi
Ancient Eastern exercises are have become increasingly popular in the
United States over the past few decades. These exercises stress the
importance not only of physical agility, but joining the mind and body
to have mental control over the physical state. These exercises are
not only trendy, they are useful in increasing flexibility and gaining
strength, which can help prevent and alleviate pain.
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