When I am lying down on my back with my feet together and knees apart and press down on my knees, my hips pop. It feels really good. However, now when my hips don't pop, they hurt, and my lower back starts to hurt as well. What do I do to get them to pop, and is it even healthy?
Photo by Emily Giacalone, modeled by Lizzie Villareal
Our hips are overachievers. They are the main source of turnout and the axis of all leg movement. Dancers work them hard. No one knows this better than Heather Heineman, physical therapist at the Harkness Center for Dance Injuries at NYU Langone Medical Center. She treats all kinds of hip injuries in dancers, frequently from overuse. That's due, in part, to dancers' nonstop schedules. “In most sports, you have spring warm-up season, then you compete, then you cool down, then you take a break," she says. “You're still exercising, but you're doing different movements." But for dancers, it's repeat, repeat, repeat, all year round.
Dancers need to know how to properly care for and strengthen their hips—not just for career longevity, but to achieve maximum performing capability. There are several ways hips can suffer, but building the right muscles can help achieve proper technique and avoid injury.