Overcome Front-Of-Hip Pain

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Dr. Alyssa Kuhn, physiotherapist, demonstrates how:

One, two, three…

One kind of pain affects a lot of related things: hip pain has an impact on everything that’s connected to the pelvis, which is basically the rest of the body, but especially the spine itself. For this reason, it’s critical to keep it in as good condition as possible.

Two primary causes of hip stiffness and pain:

  • Anterior pelvic tilt due to posture, weight distribution, or pain. This tightens the front muscles and weakens the back muscles.
  • Prolonged sitting, which tightens the hip muscles due to inactivity.

Three exercises are recommended by Dr. Kuhn to relieve pain and stiffness:

  • Bridge exercise:
    • Lie on a firm surface with your knees bent.
    • Push through your feet, engage your hamstrings, and flatten your lower back.
    • Hold for 3–5 seconds, relax, and repeat (10–20 reps).
  • Wall exercise with arms:
    • Stand with your lower back against the wall, feet a step away.
    • Tilt your hips backwards, keeping your lower back in contact with the wall.
    • Alternate lifting one arm at a time while maintaining back contact with the wall (10–20 reps).
  • Wall exercise with legs:
    • Same stance as the previous exercise but wider now.
    • Lift one heel at a time while keeping your hips stable and your back against the wall.
    • Practice for 30–60 seconds, maintaining good form.

As ever, consistency is key for long-term relief. Dr. Kuhn recommends doing these regularly, especially before any expected periods of prolonged sitting (e.g. at desk, or driving, etc). And of course, do try to reduce, or at least break up, those sitting marathons if you can.

For more on all of this plus visual demonstrations, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

How To Stop Pain Spreading

Take care!

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  • The Orchid That Renovates Your Gut (Gently)

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    The Orchid That Renovates Your Gut (Gently)

    Dendrobium officinale is an orchid that’s made its way from Traditional Chinese Medicine into modern science.

    Read: Traditional Uses, Phytochemistry, Pharmacology, and Quality Control of Dendrobium officinale

    To summarize its benefits, we’ll quote from Dr. Paharia’s article featured in our “what’s happening in the health world” section all so recently:

    ❝Gut microbes process Dendriobium officinale polysaccharides (DOPs) in the colon, producing short-chain fatty acids (SCFAs) and oligosaccharides that alter gut microbial composition and improve human health.

    DOPs have been shown to decrease harmful bacteria like E. coli and Staphylococcus while promoting beneficial ones like Bifidobacterium.❞

    Source: The future of functional foods: leveraging Dendrobium officinale for optimal gut health and disease prevention

    We don’t stop at secondary sources, though, so we took a look at the science.

    Dr. Wu et al. found (we’ll quote directly for these bullet points):

    • DOPs have been shown to influence the gut microbiota, such as the abundance of Lactobacillus, Bifidobacterium, Akkermansia, Bacteroides, and Prevotella, and provide different benefits to the host due to structural differences.
    • The dietary intake of DOPs has been shown to improve the composition of the gut microbiome and offers new intervention strategies for metabolic diseases such as obesity and type 2 diabetes as well as inflammatory diseases such as chronic obstructive pulmonary disease and colitis.
    • Compared to drug therapy, intervention with DOPs is not specific and has a longer intervention duration

    Source: Structure, Health Benefits, Mechanisms, and Gut Microbiota of Dendrobium officinale Polysaccharides: A Review

    This is consistent with previous research on Dendrobium officinale, such as last year’s:

    ❝DOP significantly increased benign intestinal microbe proportion (Lactobacillus, etc.), but reduced harmful bacteria (Escherichia shigella) (P < 0.05), and significantly increased butyric acid production (P < 0.05)❞

    Source: Dendrobium officinale Xianhu 2 polysaccharide helps forming a healthy gut microbiota and improving host immune system

    In summary…

    Research so far indicates that this does a lot of good for the gut, in a way that can “kickstart” healthier, self-regulating gut microbiota.

    As to its further prospects, check out:

    Dendrobium as a new natural source of bioactive for the prevention and treatment of digestive tract diseases: a comprehensive review with future perspectives

    Very promising!

    Where can I get it?

    We don’t sell it, but for your convenience here’s an example product on Amazon

    Be warned, it is expensive though!

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  • The Unchaste Berry

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    A Chasteberry, By Any Other Name…

    Vitex agnus castus, literally “chaste lamb vine”, hence its modern common English name “chasteberry”, gets its name from its traditional use as an anaphrodisiac for monks (indeed, it’s also called “monk’s pepper”), which traditional use is not in the slightest backed up by modern science.

    Nor is its second most popular traditional use (the increase in production of milk) well-supported by science either:

    ❝Its traditional use as a galactagogue (i.e., a substance that enhances breast milk production) is not well supported in the literature and should be discouraged. There are no clinical data to support the use of chasteberry for reducing sexual desire, which has been a traditional application❞

    ~ Dr. Beatrix Roemheld-Hamm

    Source: American Family Physician | Chasteberry

    Both of those supposed effects of the chasteberry go against the fact that it has a prolactin-lowering effect:

    ❝It appears that [chasteberry] may represent a potentially useful and safe phytotherapic option for the management of selected patients with mild hyperprolactinaemia who wish to be treated with phytotherapy.❞

    ~ Dr. Lídice Puglia et al.

    Source: Vitex agnus castus effects on hyperprolactinaemia

    Prolactin, by the way, is the hormone that (as the name suggests) stimulates milk production, and also reduces sexual desire (and motivation in general)

    • In most women, it spikes during breastfeeding
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    In other words, the actual pharmacological effect of chasteberry, when it comes to prolactin, is the opposite of what we would expect from its traditional use.

    Ok, so it’s an unchaste berry after all…. Does it have any other claims to examine?

    Yes! It genuinely does help relieve PMS, for those who have it, and reduce menopause symptoms, for those who have those, for example:

    ❝Dry extract of agnus castus fruit is an effective and well tolerated treatment for the relief of symptoms of the premenstrual syndrome.❞

    ~ Dr. Robert Schellenberg

    Source: Treatment for the premenstrual syndrome with agnus castus fruit extract: prospective, randomised, placebo controlled study

    ❝That [Vitex agnus castus] trial indicated strong symptomatic relief of common menopausal symptoms❞

    ~ Dr. Barbara Lucks

    Source: Vitex agnus castus essential oil and menopausal balance: a research update

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    Generally speaking, yes. It has been described as “well-tolerated” in the studies we mentioned above, which means it has a good safety profile.

    However, it may interfere with some antipsychotic medications, certain kinds of hormone replacement therapy, or hormonal birth control.

    As ever, speak with your doctor/pharmacist if unsure!

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  • Blind Spots – by Dr. Marty Makary

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    From the time the US recommended not giving peanuts to infants for the first three years of life “in order to avoid peanut allergies” (whereupon non-exposure to peanuts early in life led to, instead, an increase in peanut allergies and anaphylactic incidents), to the time the US recommended not taking HRT on the strength of the claim that “HRT causes breast cancer” (whereupon the reduced popularity of HRT led to, instead, an increase in breast cancer incidence and mortality), to many other such incidents of very bad public advice being given on the strength of a single badly-misrepresented study (for each respective thing), Dr. Makary puts the spotlight on what went wrong.

    This is important, because this is not just a book of outrage, exclaiming “how could this happen?!”, but rather instead, is a book of inquisition, asking “how did this happen?”, in such a way that we the reader can spot similar patterns going forwards.

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    Click here to check out Blind Spots, and eliminate yours!

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    You may be given to wonder: if this is about intuitive eating, and an anti-diet approach, why a whole book?

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  • Solitary Fitness – by Charles Bronson

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  • We’re only using a fraction of health workers’ skills. This needs to change

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    Roles of health professionals are still unfortunately often stuck in the past. That is, before the shift of education of nurses and other health professionals into universities in the 1980s. So many are still not working to their full scope of practice.

    There has been some expansion of roles in recent years – including pharmacists prescribing (under limited circumstances) and administering a wider range of vaccinations.

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    These include workforce design (who does what, where and how roles interact), legislation and regulation (which often differs according to jurisdiction), and how health workers are funded and paid.

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    I recently had a COVID booster. To do this, I logged onto my general practice’s website, answered the question about what I wanted, booked an appointment with the practice nurse that afternoon, got jabbed, was bulk-billed, sat down for a while, and then went home. Nothing remarkable at all about that.

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    It would be good if my general practice also had a physiotherapist, who I could see if I had back pain without seeing the GP, but there is no Medicare rebate for this. This arrangement would need both health professionals to have access to my health record. There also needs to be trust and good communication between the two when the physio might think the GP needs to be alerted to any issues.

    This vision is one of integrated primary care, with health professionals working in a team. The nurse should be able to do more than vaccination and checking vital signs. Do I really need to see the GP every time I need a prescription renewed for my regular medication? This is the nub of the “scope of practice” issue.

    How about pharmacists?

    An integrated future is not the only future on the table. Pharmacy owners especially have argued that pharmacists should be able to practise independently of GPs, prescribing a limited range of medications and dispensing them.

    This will inevitably reduce continuity of care and potentially create risks if the GP is not aware of what other medications a patient is using.

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    Pharmacists explains something to a patient
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    Every five years or so the government negotiates an agreement with the Pharmacy Guild, the organisation of pharmacy owners, about how much pharmacies will be paid for dispensing medications and other services. These agreements are called “Community Pharmacy Agreements”. Paying pharmacists independent prescribing may be part of the next agreement, the details of which are currently being negotiated.

    GPs don’t like competition from this new source, even though there will be plenty of work around for GPs into the foreseeable future. So their organisations highlight the risks of these changes, reopening centuries old turf wars dressed up as concerns about safety and risk.

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    Funding is at the heart of disputes about scope of practice. As with many policy debates, there is merit on both sides.

    Clearly the government must increase its support for comprehensive general practice. Existing funding of fee-for-service medical benefits payments must be redesigned and supplemented by payments that allow practices to engage a range of other health professionals to create health-care teams.

    This should be the principal direction of primary care reform, and the final report of the scope of practice review should make that clear. It must focus on the overall goal of better primary care, rather than simply the aspirations of individual health professionals, and working to a professional’s full scope of practice in a team, not a professional silo.

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    The second issues paper points to the complexity of achieving scope of practice reforms. However, it also sets out a sensible path to improve access to care using all health professionals appropriately.

    Stephen Duckett, Honorary Enterprise Professor, School of Population and Global Health, and Department of General Practice and Primary Care, The University of Melbourne

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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