It’s time for an update.
Several years ago I wrote several blog posts about hip pain, labral tear surgery and how to help alleviate hip pain – not as a quick fix, but for the long term. Since then I’ve had countless emails from readers asking advice about hip pain and labral tears: which exercises are best for it, can Hanna Somatics really help and advice on whether to have labral tear surgery or not.
So where do I stand now that I’ve had labral tears for several years, a very active schedule and haven’t had surgery?
I’m moving really well. I feel strong, I am still quite flexible and I know how to honor my limits to keep myself out of pain. You see, I am a poor candidate for surgery (I also have osteoarthritis in my hips from years of dance training and injuries), so there has only ever been only one clear choice for me: to incorporate the exercises, concepts and principles of Hanna Somatics into my daily life. This includes awareness of my emotional responses to stress, my postural habits and my daily movement habits.
That means that I have had to walk the talk and be the example of what Hanna Somatics can teach people: to become self-aware, self-monitoring, and self-correcting in their movement and muscular control. I know which activities help me and which ones don’t and I know that if I “push on through” because I want to be competitive, and I ignore how my body is feeling, I will be sore for a few days afterwards.
I was diagnosed with labral tears after recovering from a skiing accident, which resulted in an ACL tear. As a Somatic Educator, I knew that my tears were the cumulative result of years of Sensory Motor Amnesia as well as minor, but very important, imbalances in the center of my body. For some people labral tears occur suddenly due to an accident or over time due to overuse; baseball players, martial artists and dancers are athletes who frequently suffer from labral tears, all due to repetitive movements.
The Trauma Reflex contributes to labral hip tears
If you have a labral hip tear, you’ve probably had an accident, injury, surgery, or performed repetitive actions – all of which evokes a sudden and powerful reflex called the Trauma Reflex. The brain, the command center of the muscles, loses its ability to contract and lengthen the muscles of the waist and trunk voluntarily and equally. You find yourself slightly tilted to one side, the pelvis twisted and leg length a bit uneven. Your gait changes and smooth walking or running becomes a thing of the past.
Here is what I have advised my readers:
If you have a labral tear and decide to have surgery, the surgery won’t fix the muscular imbalance that you undoubtedly have in the center of your body. Only you and your brain can do that through sensory motor retraining. Then, once the tear is fixed, it’s important to restore full muscle function, balance and coordination through Clinical Somatics sessions and daily Somatic Exercises.If you don’t, you just may experience continued tightness in that hip, or aches and pains in other areas of the body due to compensation.
If your goal is to avoid a hip replacement (or put it off indefinitely), which is possible if the structure in your hip socket is damaged, then the smartest thing you could do is to get the muscles which attach into and move the hip socket to release and relax. This is what I have done. Reduce excess muscle tension and free up your movement. This will take the pressure off the injured area and help you regain freedom of movement.
No matter what you decide, improved somatic awareness and control is what will change the course of your recovery from one of pain and limited movement to one of greater movement and self-control.
So what does my daily practice look like? There are so many Somatic Exercises to learn and choose from, yet some are what I call the “non-negotiables.” All this in my next blog post…