Does anyone know why my hips pop (loud and uncomfortable) when I do adduction/abduction exercises and when I do lower abdominal exercises (lowering legs)? My hips also pop when I walk!
Thread: Hips Popping
12-25-2004, 06:03 AM #1
12-25-2004, 06:12 AM #2
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12-25-2004, 07:13 AM #3
12-25-2004, 02:32 PM #4
rat, why do you do adduction/abduction excercises?
what do you hope these will accomplish?
i say leave off the direct ab work. almost nobody does it right, and it causes more harm than good.
heavy, compound, freeweight lifts are the best ab training there is.
maddy, what do you mean by "leg raises"?
why do you do them, and what do you hope these will accomplish?
if your hips or other joints are popping and HURTING that means something is WRONG,
the first thing you do is STOP DOING THAT MOVEMENT THAT CAUSES THE PROBLEM.
obviously rat can not stop walking, but the situation can be improved.
what is needed is to replace "exercises" that are harmful with exercises that are benefical.
that will eliminate the problem.
rat, i bet when you stop doing those "exercises" that make your hips pop, your hips will cease popping while you are walking.
the next level of action is special excercises and movements that are designed to strengthen and heal the joints.
go to the clarence bass website, dragondoor.com, and john paul catanzarro's bodyessence.ca website.
12-25-2004, 02:41 PM #5
Have you ever had a hip injury or tendonitis/bursitis in your hips? My pop really bad, but only because I have had a few injuries in the past. It's common for joints to pop when you are not warmed up correctly, or if you are doing an incorrect exercise. I agree with BS that the adductor/abductor is not a good machine to be using. You can train all parts of your legs, glutes, and hips doing squats, deads, and lunges. Some other good supplemental exercises are pull-thrus and glute-ham raises as well. Wide (sumo) squats are extremely effective for hitting the hips as well, and have a natural movement unlike the adductor/abductor machine.Looking for a Dating Service?
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12-25-2004, 02:50 PM #6
i agree with t, i think it would be a great thing for more bodybuilders to try movements like pull-thrus and glute-ham raise.
also check out the works of nikolay amosov, he was a surgeon who developed a series of "mobility drills" that stimulate and preserve the joints.
another good source on this subject is mma coach, scott sonnon.
12-26-2004, 12:25 PM #7Originally Posted by bscrusher
What the hell do you THINK they'll accomplish? An excercise is there for a reason, to strengthen those muscles. No, spot reduction doesn't work, but that's like saying.. 'Oh, stop doing sittups because you can't spot-reduce.." Do you really think not doing sittups is a good thing? Mhmmm..
What do I mean by leg raises?
Don't you know your excercises?
What do I hope this will accomplish? See above.
I realised I wasn't doing my leg raises properly. Now that I do, my hips don't pop anymore.
It's about form.
Proper, proper form.Certified personal trainer
'If you want it bad enough, you'll get it.'
12-26-2004, 12:50 PM #8
12-26-2004, 02:33 PM #9Originally Posted by Maddyg
Although it takes a while to get used to his style, Bscrusher was simply trying to point out that the abductor and adductor machines are not very beneficial (this is both in terms of 'fat loss'/shaping and in terms of providing stability to the hip joint). They are machine stabilised exercises - so they do not engage any of the neutriliser or stabiliser muscles, they do not require you to engage your core, they do not effectively train neural input.
They are, in a nut shell, pretty worthless.
And doing sit-ups is really not all that beneficial to abdominal muscles either. Due to the angle of the movement the hip flexors are engaged to a much greater degree. You are better off doing crunches or weighted abs exercises (such as cable crunches), or in BsCrushers opinion (and the opinions of a lot of very knowledgeable peoples) not wasting your time with targeted abdominal exercises at all, but putting that time and effort into large compound moves that will also target the abs (such as deads, squats, cleans).
What do I mean by leg raises?
Don't you know your excercises?
There are also those that target the abdominal muscles slightly more - these are straight leg reverse crunches, which involve lying on your back keeping your legs verticle and curling the trunk to lift your pelvis off the floor.
Don't waste your time in trying to 'out yell' Bscrusher.... If you don't like what he says then just state your opinion in a calm and rational manner and leave his posts for others.
Anyway -- to answer the original questions:
I agree, stop doing those exercises. Not only because they are worthless but because they are obviously aggrevating your instability. You might want to go to a physio so they can check your hips - it sounds like your deep glutes and some of the associated muscles are weak and are not holding your hip joint correctly in it's socket. To correct this you will need to specifically strengthen these.
The physio can give you 'isolation' exercises to do but, as stated, moves such as deep squats and lunges, sumo deads, glute-ham raises etc will all help target these muscles too.
12-27-2004, 04:38 AM #10
emma has got it right. i ask those questions to get people to ask THEMSELVES those questions.
i find many people do an awful lot of training without knowing or even considering why they do it. people are often too quick to jump into whatever the latest oxygen covergirl claims she is doing. i also think people put too much trust in those who style themselves, "personal trainers".
check out those sources i posted.
Last edited by bscrusher; 12-27-2004 at 04:52 AM.
12-27-2004, 06:05 AM #11
12-28-2004, 07:14 AM #12
12-28-2004, 08:02 PM #13
Unfortunately many personal trainers are a bunch of theory and little application. I know, I'm a Fitness Director at a club.
Anyway, Emma-Leigh and Bscrusher were right. The noise and discomfort is a matter of joint instability, or laxity. The noise is either air or fluid being compressed because it got into the joint since they're not "tight," enough.
As far as add/abductor machines go, just do this; get on an adductor machine and feel your adductor work as you do the exercise. Then do a lunge and feel the same muscle while your forward leg is parallel and tell me which one stimulated it more. Do the same thing with your abductor as you push-up on that working leg and tell me if it's working harder than on the machine.
12-29-2004, 08:02 AM #14
12-29-2004, 08:09 AM #15
12-29-2004, 08:13 AM #16
12-30-2004, 02:15 PM #17
I went to a physical therapist in the spring for a rotator cuff injury.....while I was there I asked about my noisy right hip joint. (It also pops, but never hurts.) Anyway, the PT said it might be from weak ab muscles--the lower muscles and the deep ones. I've been working on them and have noticed a difference in the popping sensations--they are decreasing.
12-30-2004, 03:56 PM #18
12-31-2004, 11:33 PM #19
01-02-2005, 11:04 AM #20
First, you should stop whatever is causing pain. If the abd/add machines make you hurt - STOP. Second, I agree with the people that are stating you should build up ab muscles, but also build up your back muscles. That will add balanced strength to your lower body. There are several different types of ab routines that work 3 different ab muscles (lower abs, sides and upper abs). Add all to your routine and also lower back muscle work-outs. Add stretching to your routine to increase flexibility to your lower body. This will take some time - maybe a few months. After you have done this, try adding the abd/add machines back with very light weights.
This happened to me and putting your body back into balance works assuming you don't have anything else medically wrong with your hips.
01-25-2005, 04:04 AM #21
Hi everybody, I've been training for 4 years now with little lees breaks between. Since I had a hip dislocation during a wrong squat movement about 2 years back. So I went to PT, neurologist etc. no one caould help, then in March of 2004 went to see a chiropractor and he got me that i got a hip silocation living with almost 2 years, damn.. So he put back into the "right place" and everything was cool for a while. But now it hurts sometimes and stiff when I wake up and the motion range of my hip is limited a little. It said to avoid backward rotation of the torso. However I just got back into training on HST, I am wondering whether i can squat with low weights high reps? Will squat help my recovery of my hip joints and muscles? Any of you advice on exercises or on anything would be highly appreciated! Thanks and sorry for the long story. Gery
01-25-2005, 06:17 AM #22
01-25-2005, 02:48 PM #23Originally Posted by Lumiere
You can correct this to some extent via correcting muscle imbalances and strengthening/tightening your muscles and tendons around the joint.
I suggest you go to a physio if you are concerned.
01-25-2005, 02:49 PM #24