The tip could help people who sit for hours at work (stock photo) (Image: Getty)
A physiotherapist has shared a ’15-minute rule’ that may help tackle a widespread health concern – joint pain. Although the problem can have multiple causes, the expert revealed that sedentary modern lifestyles are often to blame.
Dr Paulina Kloskowska is a physiotherapist, researcher, and academic whose research interests include pelvic, lower back, and hip injuries. She shared advice during a recent episode of the What’s Up Docs? podcast, which is hosted by brothers and doctors Chris and Xand van Tulleken.
In her guest slot, Dr Kloskowska explained that the hip is a complex joint that experiences high loads, with data showing that it can withstand forces up to 300% of a person’s body weight during walking and up to 900% during a light jog.
Luckily, she also shared an easy fix for people with light hip pain. When asked about the common problems she sees, Dr Kloskowska said: « Very often what goes wrong is that we just don’t move enough.
« I do appreciate this is a bit of boring, basic advice, but every step counts. And sometimes we don’t think that maybe going for a walk during lunchtime for 15-minutes is going to change anything in our lives. »
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The expert continued: « But again, these 15 minutes is X amount of steps, times 300% of your body weight, through the hip, that gives signals to the receptors in our hip, to start building tissue, to start generating tissue, to stimulate the tissue adaptation. So it’s going to work. »
Dr Kloskowska said that the muscles at the front of the hip can be affected when people sit for long periods. « When we sit a lot, the muscle is quite tight. It doesn’t have the full range of movement. There is a lot of tension and compression as well in the front of the hip. This can bring up a lot of pain, » she explained.
« Often, this is not something very scary, but it needs to be addressed because unfortunately, our lifestyle probably is not going to change very quickly. So this is something that’s worth checking and doing something about. »
While anyone with health concerns should speak to a qualified health expert, the physiotherapist did outline some exercises that could help people prevent hip pain, reports the Mirror.
Hip pain is a common complaint (stock photo) (Image: Getty)
Dr Kloskowska shared: « Very often what works for a lot of my patients is to try to offload this front of the hip. So try to put a little bit more focus on the back of the hip with our training. So what we want to do is maybe strengthen our glutes. »
The physiotherapist pointed out that gym training is often front-dominant and said, ‘data shows us that women compared to men are showing much more front than back dominance.’
Dr Kloskowska added: « What we can do is maybe have a look at our training, how many activities we’re doing to exercise the front, and how many activities we’re doing to exercise the back, and slightly shift the balance. »
In the episode, Dr Kloskowska demonstrated exercises that could help patients struggling with hip pain. She also explained in more detail that women’s hips differ from men’s hips. You can listen to the podcast on BBC Sounds.
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