I have been walking around for years with two worn-out hips, but where that held me back a few years ago, I am now active again thanks to a few simple exercises and iron discipline.
Enthusiastic and intensive practice of martial arts and combat sports
Around the age of 16, I started Taekwon-do and practiced it very intensively and with full conviction for many years. Soon I was training at least 4 times a week (at two clubs) at a time when there were far fewer combat sports classes offered at regular gyms. I quickly started competing and can say that my life largely revolved around Taekwon-do (and martial arts in general).
When I started studying, I came into contact with Wado-Ryu Karate, and I also dabbled a bit in Thai boxing and regular boxing, but ITF Taekwon-do was always the main thread for me.
ITF Taekwon-do is a fantastic and challenging martial art, which is also very complete if you train all aspects (in the right way). I have also had the pleasure of meeting many interesting, athletic people you wouldn’t normally get to know. For example, I was able to take my 3rd and 4th dan exams with Grandmaster Kim Ung Chol, a North Korean who was teaching in Bulgaria at the time. Let’s be honest, how often do you actually meet a real North Korean and get the chance to interact socially?
Until around the age of 31, I competed in ITF Taekwon-do tournaments and have been to France, Slovenia, Poland, Ireland, Finland, England, South Korea, and Japan for competitions. I guess I participated in a few hundred tournaments and therefore hundreds of matches. Ultimately, this takes a physical toll, but I have absolutely no regrets.
I have also had the pleasure of teaching for over 10 years in Rotterdam-South to, let’s call it, an interesting, motivated group 😉
Taekwon-do, like many other (combat) sports, places a considerable strain on your body, especially when practiced very intensively. We also didn’t always have the professional guidance that is available nowadays. However, let me emphasize that eating chips on the couch isn’t healthy either, so don’t let anything stop you from practicing martial arts.
Pain in the groin area as a result of hip osteoarthritis
Even during my competition career, I started experiencing pains, especially in my groin area. I had long thought it was a strain or something similar, but it turned out to be a consequence of problems in my hips. In 2018, on the advice of my amazing physiotherapist, I finally had X-rays taken at the hospital, described as “therapy-resistant complaints.” In layman’s terms: no more treatment options at the physiotherapist.
I had been in pain for years, which mentally put me in a bit of a low spot. If you’re used to being able to make high backward jumping kicks, it’s pretty hard to accept that you need help just to climb a simple step.
Injections with hyaluronic acid
At some point, I was tired of living like an old man in my early forties (yes, really 😉) and visited the famous Bergman Clinic for advice on a possible new hip. This was strongly discouraged due to my young age, and I eventually had several injections of hyaluronic acid as pain relief and “lubricant.” This helped, but far from enough.
Starting with targeted fitness exercises to strengthen the hips and surrounding muscles
Eventually, I took my chances at a large fitness chain and presented my complaints there, asking if they could help me. The answer was a resounding yes, but the guidance quickly proved inadequate. Fortunately, I met a young lady there as a physiotherapist who helped people with all kinds of rehabilitation.
Together with this lady, I got started and trained under her guidance once a week for months. In addition, there was a fantastic young man who helped me on Sundays to keep an eye on my “simple” exercises and improve them where necessary.
Consistency in your training and exercises
By now, I have been training more or less the same (boring) exercises for 4 years, which have helped me tremendously to make progress and function in a normal daily life. Later on, I will describe the exercises I do twice a week that have given me great results.
I can write purely from my own experience, but if I had to take advice now from a doctor or someone who has gone through the same, I would choose the latter. This is absolutely not a slight against doctors, physiotherapists, or anyone else, because I am simply very happy with the results I have achieved with these exercises. There are many other exercises, but if I get pain or haven’t been able to go to the gym for a few weeks, I always fall back on these basic exercises.
Look for the exercises that work for you
My advice for people in the same position would be to just try as much as possible (under guidance) and gradually find out what works best in your case!
Of course, I still have regular pain and especially try to avoid prolonged sitting as much as possible because that is really detrimental for me. One day that new hip will come, but in the meantime, I have been quite active for a few years by (continuing to) do simple exercises. So I would emphasize to everyone to actively search for what works for you with similar complaints!
The diagnosis as it was made for me in 2018:
"No dysplastic features. Bilateral pronounced hook formation at the transition from head to neck. Cartilage loss in the right hip joint more than the left with some sclerosis in the acetabulum also on the right more than the left. No skeletal hardening or post-traumatic bone injury.
Conclusion: moderate to severe coxarthrosis on the right more than the left.
I can assure you it was very painful because basically your cartilage is gone and certain movements hurt a lot. However, I can now move freely and can even box and (very carefully) kick again.
My huge progress with worn-out hips
My basic routine of about 45 minutes to an hour.
I start with a simple warm-up in place that I still have from my martial arts days: I begin by loosening my neck, shoulders, and then slowly work my way down. This works for me, but you can actually do whatever you want.
Then I spend 10 minutes on a treadmill that is truly a dealbreaker for me in every gym. This is a curved treadmill that you power yourself. Because of the curve in the belt, the impact on my hips while walking is much less than on a normal treadmill.
1. Hip lifts
After this, I stand in front of a mirror and do an exercise I call “hip lifts.” I loosen my pelvis/hips a bit and then stand up straight in front of the mirror, where I can find some support nearby.
Feet straight forward, hips straight, and knees pushed outward. This is called “activating” the buttocks/pelvis. Make sure your feet form a “tripod,” meaning your forefoot and heel all make good contact with the ground.
Now I simply lift one of my feet with a straight leg very controlled and with as little support as possible. I do this slowly and controlled 10 times on the right, then 10 times on the left, and then again. The second (or third) set I do with a step, so the movement is longer. Believe it or not, this was initially one of the hardest exercises for me. This is because your full weight rests on one hip. You strengthen your glute muscles and the surrounding area.
Then I gather all my equipment and spend the next 30 minutes doing only exercises on a simple mat. I use a yoga mat, foam roller, elastic resistance bands, weight plate of about 20 kilograms and a large yoga ball.
With the foam roller, I loosen up my spinal vertebrae a bit by slowly rolling over it. Before I start, I place the foam roller vertically under my body to tilt my pelvis and hips back and forth once more.
2. Lying hip-raises
After that, I place the elastic band between my knees and do very controlled “hip-trust” exercises. This is an exercise many women do to get firm, nice-looking buttocks.
I pay attention to tilting my hips inward, keeping my “core” engaged, and pushing my knees outward (this is exactly where the resistance band comes in handy). I also do this exercise 2 sets of 10 reps with rest in between (and believe me, you need it).
3. Side-lying leg lifts
After the hip trust (raises), I lie on my side, making sure I lie straight. I use the foam roller as a reference point so that my whole body and legs are aligned in a straight line.
I place the 20 kg weight (but it can be anything you feel comfortable with) and then do 10 “side leg raises.”
I do this twice on the right side and then turn onto my other side, doing the same with my other leg. Of course, I keep my “core” tightly engaged and perform the movements very controlled.
4. Glute medius exercises
Next, I do a similar exercise but without weight 20 times. This is a side-leg raise, but with a slight curve. I was told it’s good for the “glute medius.”
I notice that I benefit a lot from it, so I always include it in my exercise routine. This exercise initially requires some help and correction from a third party to perform it correctly.
Finishing for back and core: Cat-camel, superman, and planking
I often do box-sits as well, but first I finish the routine on my mat. Since you have already worked a lot on the hip and glute area of your body, I then do some back/abdominal exercises to keep everything balanced.
5. Deadbug
I start with a series of 2 x 20 “deadbugs.” This is a very challenging and effective exercise for the abdominal muscles and core. You clamp the yoga ball between your hands and knees and simultaneously lower the opposite leg and arm in a controlled way while keeping your neck and shoulders slightly off the ground.
I always focus on a fixed point on the ball. A handy tip: push as much as possible against the ball. This engages your core even more and keeps your lower back in good contact with the surface, improving your technique.
6. Cat-camel
Then I continue loosening my back with two fundamental exercises. I get on hands and knees and loosen my back with cat-camel exercises. Then I immediately continue with alternating superman (we used to call them doggies) and planking.
This is my simple routine, but when done well, sweat forms on my forehead and I feel quite satisfied. Sometimes I add box-sits (simple controlled sitting and standing on a fitness box or chair), or use the adductor and abductor machines.
7. Box-sits
When I do box sits, I do them as slowly as possible and actually don’t sit down fully (only “skin-touch” contact with the box), so you stay constantly tense. This makes the exercise much harder and as you practice, you build it up more and more.
Conclusions
I usually finish with a few rounds of boxing on the bag because sports have to be fun to keep going. Doing just those exercises is enough, but after 5 years of the same thing, you want to keep it enjoyable 😊
I have made tremendous progress with these exercises and I would highly recommend anyone with hip complaints, worn hips, or issues in this area to try this for a while!
Lots of fun playing sports and keep punching!
Robin
IV Dan ITF Taekwon-do
