DIslocated right hip 30% at age 13, now I'm 31 what can I do to make it more flexable?

Question

I was wondering what I can do about this darn hip of mine. It was dislocated at age 13 and I had surgery (two long pins) in and I had them removed when I was 14. Some things as an adult I can't do. I can't even squat for long periods of time. I am also scared of heights that my hip will break (even though I was on the ground when I dislocated it). Will my hip ever return to "normal"? Will a LOT of exersice help it? I can't even stand up striaght since my right knee sticks out. Oh, and the pain I experience during cold weather!

Answer 1

You can do simple physical therapy yourself at home and really improve the situation.

I fell down a flight of concrete stairs 34 years ago (no broken bones but tore everything) It took me 5 years of my own therapy at home to make my knees mobile again.

I would stand at the kitchen sink to hold on and work on squats, ease down as far as you can go. Do 5 or 10 daily until slowly you are able to go lower and lower and attain more and more flexability.

Stand with you hands on the kitchen counter, with your feet about two feet away, heels on the floor. Lean into the counter to stretch the muscles down the back of your legs. Do this for a 60 second stretch 2 or 3 times a day to elongate the muscles.

One of the rubber strips or a 5 or 6 foot piece of small stretchy hose of some sort can help with the stretching also. Flat on your back in bed , wrap the strap around each hand to hold it with the middle under the bottom of your foot. Pull your foot straight legged towards the ceiling to stretch in another way. Pull your leg straight legged left and right to stretch the hip muscles.

Until you do repetitive stretching using the muscles in the hip it will not get much better. Even walking every day will help the joints and muscles.

We are 65 and have "Been there done that"! I hope some of these suggestions might help.

I broke my ankle 6 years ago and still have plates and screws in it, in the winter the cold radiates into the bone and hurts like crazy. I use anything fuzzy and warm on cold days to hold down the pain.

You may never have the use you had as a child, but you can improve the flexibility considerably. Do not do RADICAL exercise. Consider getting a hinged knee support to use parttime on the right knee. It velcros on at the top of the shin and on the bottom of the thigh to take the strain off of your knee. That will allow you to gently exercise without worrying about the knee.
That might assist in straightening the knee somewhat.

I hope some of this might help. Take care, good luck for the New Year.

Answer 2

I Got some Old Skool Hip Hop On My Computer Like: UTFO: Roxanne Roxanne Roxanne Shante Dougie Fresh & The Get Fresh Crew Force Md's Grandmaster Flash Just To Name A Few...

Answer 3

You could try gentle stretching. Under the advise of your doctor of course. I don't know the details of the injury and I'm not sure I'd understand them if you told me, that's why I suggest you talk to your doctor about the stretching. Maybe he can refer you to a physical therapist and they can suggest a few techniques that you can use without them really supervising your activities.
And you could also try webmd.com and see if that site can offer a few ideas.
Good luck to you.