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The Ready State: Mobility Training with Dr. Kelly Starrett › Forums › General › Uneven Hips
Tagged: hips
- This topic has 11 replies, 5 voices, and was last updated 11 years, 1 month ago by Milosz Makowski.
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10/02/2013 at 1:00 pm #70506Michael SchwerinParticipant
When i sit in a full bodyweight squat one side of my hips appears to be a lot deeper than the other, what sort of things could be causing this?
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10/02/2013 at 6:41 pm #72904AnonymousGuest
Uneven hips can impact the pelvis, lumbar spine, thoracic spine, muscular imbalances and stress within the system.
Your pelvis may be out of alignment.
If your hamstrings are tight you may shift your hips to one side as a compensation for the tight hamstrings.
Here are a couple episodes that hit the hamstring there are other do a search for it.
Pro Episode # 36 – Voodoo Floss Series # 3: The High Hamstring
High Hamstring Gnar, Trigger Points, and Up Stream/Down Stream
Athlete’s ROM: Full Posterior Chain- Are You Dysnormal?
Episode 354: Make Your Own Super Floss/High Hamstring & Hip Gnar Gnar
Episode 272: TJ Murphy Edition and Hamstring Stiffness
Episode 104: Hammer Your High Hammy -
11/05/2013 at 5:10 pm #73125Michael SchwerinParticipant
I think that the restriction is coming from my left ankle not allowing my knee to get out as far as the right and then the right knee goes out more and i end up sitting deeper on that side. does this sound plausible ?
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11/05/2013 at 11:00 pm #73129AnonymousGuest
Yes
Here is an episode that can help determine where the restriction is.
Squat Quick Test: Is it your Ankles or Hips?
Pro Episode # 35 – MWod Pro-User Request Friday: The IT Band Primer
Free Your Heel, Free Your Mind
Pro Episode # 44: The Last 25% of Your Ankle Restriction (Snatches and Pistols here we come!)
Daily Rx August 21
Daily Rx August 22
Daily Rx August 23 -
11/06/2013 at 10:59 pm #73138Jim HoffmanParticipant
I also have been dealing with this same issue for a long time. I went to see a sports doctor and had some x-rays done the conclusion was that I had a FUNCTIONAL leg length difference. Which means when they measured my bones they didn’t find a significant difference between them but somehow my body was creating a leg length difference. When I looked at myself standing I could see one hip bone was higher and also more anteriorly tilted. It frustrated me for a long time because after getting diagnosed and getting treatment from a physio, osteo, and chiro they all concluded the same thing but didn’t really get to the bottom of it.
After checking out a lot of mobilityWOD videos I got to understand a lot more about movement and ways to treat yourself. I now have a far less noticeable difference in hip unevenness by just hammering away everyday at what was tight. For me my right hip was higher and more anteriorly tilted, my left was lower and more posteriorly tilted. So based on this the front of my right hip was tight so I hammered the couch stretch and rolled on the psoas and used the kettlebell on the illiacus, I also worked a lot on my right QL because I found out uneven hips can be caused by QL tightness. For my left side I worked on rolling the glute, high glute going into the erectors and QL then lots of flexion in external rotation stuff (pigeon pose on top of a box).It’s not perfect and I doubt it will ever be 100% symmetrical but I can see a difference and feel a difference by doing this (albeit a very slow change). -
11/07/2013 at 8:03 pm #73149John TerrierParticipant
So I have this problem as well. I have been under the treatment of a pt for the past month or so and basically have been working on sretching glutes and hipflexors and strengthening glute medius. I started going due to pain in left antierior hip. They told me to reset my pelvis using similar strategies Kelly outlines in one of the above videos. I’m thankful for the relief I have gotten as the pain is better but I feel they are not really helping me correct or address the cause of my pelvis shifting.any additional guidance would be greatly appreciated!!
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11/08/2013 at 9:22 pm #73160AnonymousGuest
There are a few possibilities on the cause of your uneven hips.
Poor posture, injury, or a flex in the spine.
Uneven hips impact the pelvic, lumbar, and thoracic spine.
Have you asked them for help in identifying the cause of the issue? -
11/09/2013 at 7:59 am #73165John TerrierParticipant
I have asked. But the best answer I’ve gotten was one similar to your response. All the work is focused on the hip and we don’t address issues up or downstream which I know there are some(tight ankles and quads on left side. And my right foot turns out as well. I’ve asked about addressing or assessing these other issues. But apparently insurance won’t cover it.
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11/09/2013 at 9:42 am #73168AnonymousGuest
It sounds like you know the areas you need to start addressing.
You can take a crack at the needed areas yourself.
First place to start is the spine.
The spine is the carriage or chasse for the primary engines of the shoulder and hip.
Disorganized at the pelvis =hip function is decreased.
Changing the position is the way to improve the function.
There are several episodes if you do a search on the episodes page. Here are a few starters
tight ankles
Squat Quick Test: Is it your Ankles or Hips?
Case Study: Tight Ankles = Bad Squatting
Episode 54: Pinchy Ankles and Weak Feet
Pro Episode # 44: The Last 25% of Your Ankle Restriction (Snatches and Pistols here we come!)
Ankle Positional Fault Fix: Jill Miller Style
Episode 313: Improving Ankle Range, Super Friend Addition
tight quads
Pro Episode # 52 – Pro user Request Friday: Couch Stretch Feel Weird? It’s a Diagnostic Tool too.
Episode 235: Recover Your Anterior With the Super Couch
Episode 206: The Couch SeriesRight foot turning out
Episode 343: Stop Walking Like the Duck You Aren’t
Episode 230: Squatting With Turned Out Feet? Hey Duck Squatter, IR Yourself. -
11/09/2013 at 12:40 pm #73169John TerrierParticipant
Thanks a bunch. I appreciate the insight! I’ll report back any progress or problems as well. To the others who posted too I feel your pain and would like to know how u guys are faring as well…
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11/12/2013 at 9:28 am #73178Luis MarquezParticipant
In conjunction with everything else maybe try this….
I have dealt with this issue in the past and one of the best things I have found that help me is using a ball on the hip itself. Whether it be a tennis ball, LAX, or something else dig it in and around your hip musculature. A favorite position is to lay on the ground with legs in a bent,90 degree angle. Put the ball under the hip facing the ground.You are looking for the soft spot directly above the head of the femur( should be what you feel as the side of your hip when laying down) Once you get the ball in the right spot chill out for 10-20sec depending on tightness. You can move very acutely if you don’t feel that it is working. Be cautious because you are putting alot of force directly on a joint. I know this isn’t an mwod but I got the idea from watching one.
Hope it helps
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11/12/2013 at 10:47 am #73181Milosz MakowskiParticipant
I am having trouble with the same issue. It worsens as I tire. I have personally found, as per the comment above,, digging around the left hip musculature to help a little, but still searching for a solution.
here is a video of what I mean.
http://www.youtube.com/watch?v=DbXjoZNdQrw
Any ideas?
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