How do you fix muscle imbalances and dysfunction?

This article covers the nuts and bolts strategies to fix muscle dysfunction and muscle imbalances.

We will cover specific sensations that arise when fixing dysfunctional muscles and what to do about them. The strategies in this article are based on observations and experiments over thousands of client sessions at Upright Health. 

There are no placebo-controlled clinical trials to point to, and there probably won't ever be any that are useful. Your body is a complex nonlinear system that requires observation and calibration on an individual basis. This article will give you understanding and tools to explore your own body's limits and to expand those limits. These are strategies that have helped people avoid...

Continue Reading...

Muscle imbalances and muscle dysfunction: Identifying these key causes of chronic pain and movement impairment

[Word Count: 8000 | Estimated reading time: 30 minutes]

You probably came here because something in your body doesn't feel right. You probably have chronic pain in one or multiple joints.

You came across this "muscle imbalance" term and are pretty sure it applies to your achy-breaky body.

I've been in the same situation. I suffered for years with chronic pain in my back, hands, wrists, shoulders, hips, knees, and feet. Conventional medical advice and physical therapy were a dead end for me. Acupuncture, chiropractic, and massage all failed to give me lasting results.

What gave me freedom and confidence was learning how to move my body right. As I started to move right, I started to feel right. 

Let's start...

Continue Reading...

PRP injection or PAO for hip dysplasia: Erica's story

"I spent my Thanksgiving break in bed crying and researching surgery options..."

I want to share an important story with you today. Here's the background.

I've been coaching a young woman named Erica online for the last couple of months.

She has hip dysplasia. Doctors often claim that hip dysplasia is a guaranteed path to hip pain and arthritis. The only solution for hip pain from dysplasia, they say, is drastic surgery.

The other week, Erica was over-the-moon excited about what she'd accomplished in such a short period of time - especially because of what her well-renowned expert hip surgeon in Los Angeles told her.

Let's set the stage.

I am 30 years old and for my entire adult life I have been physically active without...

Continue Reading...

Injuries, surgeries, and hip pain recovery: life after the NFL

Today we are looking at the story of BK – his life during and after the NFL, and how hip pain drastically affected his quality of life.

As personal trainers who specialize in working with people with hip pain, back pain, and shoulder pain, we get clients from all walks of life.

A lot of times we work with desk jockeys – the ubiquitous tech workers of Silicon Valley.

Sometimes we work with pro and former pro athletes. The athletes with pro experience are quite interesting because they give us an inside perspective on the inner workings of the big leagues.

Oftentimes, the average Joe believes that NFL athletes are getting the best care money can buy. Team doctors give the NFL players the best pain killers and surgeries...

Continue Reading...

Hip impingement surgery – can you return to sports and other activities?

A 2018 study in the American Journal of Sports Medicine claims that surgery for hip impingement is VERY successful. It says that arthroscopic hip surgery for femoroacetabular impingement reliably produces excellent results for patients. They claim it helps the overwhelming majority of hip pain patients return to sports quickly.

Other studies about FAI surgery don’t show these utopian results – like this one or this one. We’ve also seen a recent study on hip impingement surgery versus physical therapy. Surgery led to patient disappointment in that study too.

This new hip impingement study, Systematic Review and Meta-analysis of Outcomes After Hip Arthroscopy in Femoroacetabular Impingement, makes a bold claim.

It claims...

Continue Reading...

Your Hips Don’t Lie: Is Surgery for FAI Worth It?

This post is written by Naushad Godrej, a friend of Upright Health.

Do you ever feel a pinch in your hip when you sit down for an extended period of time? Is it difficult for you to lift your knee towards your chest past 90 degrees? Do you ever feel clicking in your hip when you bend down for a squat? If any of these painful feelings resonate with you, there’s a chance you may have been told you have femoroacetabular impingement (FAI).

That's medical lingo for hip impingement.

An overview of your hips

The hip is a ball and socket joint that should allow your leg to move in all planes of motion: forwards and backwards, side to side, externally and internally. As you may know from personal experience, some of these movements can...

Continue Reading...

A Deeper Look into “Conservative Treatment” for FAI

 

Femoracetabular Impingement (“FAI”) is a near and dear topic for us at Upright Health. We have had countless clients at Upright Health who wanted conservative treatment for FAI (meaning NO surgery). 

Unfortunately, many people diagnosed with FAI get pushed toward unnecessary hip surgery every day. There is plenty of controversy around surgery for FAI. Recently, researchers started to publish studies comparing the effectiveness of surgery with conservative treatment for FAI.  

The usual conclusion is that surgery is more effective than the non-surgical option. These comparative studies usually use the best available surgical interventions. But the conservative treatments are not what we consider...

Continue Reading...

My FAI Story – Part 2: Three Specific Strategies I Used To Get Out of Hip Pain

This is part II of a three-part series.  If you haven’t read part I yet, check it out as I explain my two biggest reasons for not getting surgery after being diagnosed with Femoroacetabular Impingement. 

In this article, I’ll dive into the main strategies I utilized that helped me get out of hip pain. The strategies below are not specific exercises but more general principles that led to important breakthroughs during my training. 

(1)  Looking “Beyond” the Hip Pain

When I first began troubleshooting my FAI diagnosis and hip pain, I kept trying to find that one exercise that “fixed” everything. That one movement pattern I can optimize that held me back from a healthy...

Continue Reading...

My FAI Story – Part 1: The two big reasons why I didn’t get surgery for femoroacetabular impingement

Thinking about surgery for hip impingement? Years ago, I met online with a young attorney named Maks in New York City who was afraid he needed to get hip surgery. He had lost the ability to play basketball. His doctors were sure he needed surgery to fix his hips. He was told he had femoroacetabular impingement, and the only solution for it was surgery. 

It is now 4 years on, and this is Part 1 of Maks' story...

 

Getting ready for hip surgery

It was the fall of 2014 and I had just stepped out of yet another appointment with my highly-respected Manhattan orthopedic surgeon. Unlike prior appointments, though, I pulled the trigger and scheduled  surgery to finally cure my hip pain once and for all.

I’d already gotten...

Continue Reading...

Hip impingement: how does hip surgery compare with physical therapy?

We’ve talked about hip impingement, the success rates for FAI surgery, and even if surgery is worth it. But what if we compare the results of treating hip impingement with surgery versus physical therapy?

A study published in the American Journal of Sports Medicine in 2018 compared the outcomes of patients with a femoroacetabular impingement (FAI) diagnosis who underwent different treatments: hip surgery or PT. Researchers measured the outcomes six months, one year, and two years after the treatment.

This study is very interesting as it is the first we’ve seen that actually does a side-by-side comparison.

 

Why compare FAI surgery to physical therapy? 

First, there’s relief from hip pain. 

Nobody likes...

Continue Reading...
1 2 3
Close

50% Complete

Sign up for Roll and Release

Beat chronic tension with simple self-massage techniques and discover simple truths about good posture, exercise, and chronic pain.