Hip How-To: Learn to Walk Well From Your Hips

Bio-mechanics is the science that explains how the structures of the body function mechanically. Each joint in your body has a design that moves optimally certain ways. The joint may also allow types of movement that the joint is not best designed to handle.

For example, your elbows and knees are hinge-joints. They bend back and forth in the same direction. They don't allow much rotational movement. If you do over-rotate those joints you'll often incur a sprain or more severe injury.

The hip joint is different from the knee in that it is a ball and socket joint that allows your hips to move both rotationally and as a hinge joint. Here's what you need to know: Your hips are designed to move best as a rotational joint. If you walk, hike or run and don't rotate your hips adequately, your hips move like a hinge joint. Too much of this type of movement in the hip joint causes over-use injuries/damage.

To practice what a rotational movement of the hip feels like, do the Hula. Really!

• Stand with feet shoulder width apart and knees gently bent.
• Rotate your hips in circles, first clockwise, then reverse directions.
• Now, walk backwards slowly and notice how the hips automatically rotate, taking the leg back.
• Slowly walk forwards, seeking to maintain the sensation of hip movement. Remember to keep your knees slightly bent.

When you use your hips as a ball and socket joint, you are using the joint optimally. This is very important if you are running or walking as correct use, reduces (and sometimes, eliminates) hip problems and pain.

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