I've been living with two worn-out hips for years. A few years ago, they stopped me from doing almost everything, but now I'm active again thanks to a few simple exercises and iron discipline.
Practising combat sports and martial arts with enthusiasm and intensity
I started Taekwon-do when I was around 16 and trained very intensively and wholeheartedly for many years. Before long, I was training at least 4 times a week at two clubs, back when regular gyms offered far fewer combat sports classes. I soon started competing, and it's fair to say that my life largely revolved around Taekwon-do and combat sports in general.
When I started studying, I was introduced to Wado-Ryu Karate. I also dabbled in Thai boxing and regular boxing, but ITF Taekwon-do was always the common thread for me.
ITF Taekwon-do is a wonderful and challenging martial art. It's also very well-rounded if you train in all its aspects the right way. I've also had the pleasure of meeting many interesting, athletic people I probably wouldn't have met otherwise. For example, I took my 3rd and 4th dan exams under Grandmaster Kim Ung Chol, a North Korean who was teaching in Bulgaria at the time. After all, how often do you meet someone from North Korea, let alone get the chance to spend time with them socially?
I competed in ITF Taekwon-do until I was about 31, travelling to France, Slovenia, Poland, Ireland, Finland, England, South Korea and Japan, among other places. I'd guess I took part in several hundred tournaments and, in the end, hundreds of matches. It eventually takes a physical toll, but I have absolutely no regrets.
I also had the pleasure of teaching in Rotterdam-Zuid for over 10 years to, let's call them an interesting, motivated group 😉
Like many other combat sports, Taekwon-do puts considerable strain on your body, especially when you train very intensively. We didn't always have the professional guidance available today, either. That said, I should stress that sitting on the couch eating chips won't make you healthy, so don't let anything stop you from taking up a combat sport.
Groin pain caused by hip osteoarthritis
Even during my competitive career, I started having aches and pains, especially in my groin. For a long time, I thought it was a strain or something similar, but it turned out to be caused by problems with my hips. In 2018, on the advice of my excellent physiotherapist, I finally had X-rays taken at the hospital. The referral said: “symptoms unresponsive to treatment”. In plain language: physiotherapy had done all it could.
I had been living with pain for years, and it had really started to take a toll on me mentally. When you’re used to being able to do high jumping back kicks, it’s hard to accept that you need help just to climb a flight of stairs.
Hyaluronic acid injections
At one point, I was fed up with going through life like an elderly person in my early forties (yes, really 😉), so I visited the renowned Bergman Clinic for advice about a possible hip replacement. They strongly advised against it because of my young age, and I eventually had several hyaluronic acid injections to relieve the pain and “lubricate” the joint. They helped, but nowhere near enough.
Starting targeted fitness exercises to strengthen the hips and surrounding muscles
Eventually, I decided to try my luck at a large gym chain and explained my symptoms, asking whether they could help me. They gave me an emphatic yes, but it soon became clear that their guidance wasn’t up to scratch. Fortunately, I met a young female physiotherapist there who helped people with all kinds of rehabilitation.
I started working with this woman and trained under her guidance once a week for months. There was also a fantastic young man who helped me on Sundays by keeping an eye on my “simple” exercises and correcting them where needed.
Consistency in your workouts and exercises
I’ve now been doing more or less the same (boring) exercises for four years, and they’ve helped me enormously to improve and function in everyday life. Below, I’ll describe the exercises I do twice a week, which have given me great results.
I can only speak from my own experience, but if I had to choose between advice from a doctor and advice from someone who had been through the same thing, I would choose the latter. This is absolutely not a dig at doctors, physiotherapists or anyone else, because I’m very happy with the results I’ve achieved with these exercises. There are countless other exercises, but if my symptoms flare up or I haven’t been able to go to the gym for a few weeks, I always return to these basic exercises.
Find the exercises that work for you
My advice to people in a similar position would be to try as much as possible (with guidance) and gradually find out what works best for you!
Of course, I still have pain regularly, and I avoid sitting for long periods as much as possible because it's really bad for me. I'll need that new hip someday, but I've now been happily active for a few years by continuing to do simple exercises. So I'd encourage anyone with similar symptoms to actively look for what works for them!
The diagnosis I received in 2018:
"No signs of dysplasia. Pronounced hook-shaped changes at the junction of the femoral head and neck on both sides. Cartilage loss in the hip joint, more pronounced on the right than on the left, with some sclerosis in the acetabulum, also more pronounced on the right than on the left. No bone-hard or post-traumatic bone lesion.
Conclusion: moderately severe hip osteoarthritis, more pronounced on the right than on the left."
I can assure you it hurt a great deal, because your cartilage is essentially gone and certain movements are extremely painful. By now, though, I can move freely and can even box and kick again (very carefully).
My huge progress despite worn-out hips
My basic routine of about 45 minutes to an hour.
I start with a simple warm-up on the spot that I still use from my martial arts days: I start by loosening up my neck and shoulders, then slowly work my way down. This works for me, but you can really do whatever you like.
Then I spend 10 minutes on a treadmill that's a real dealbreaker for me when choosing a gym. It's a curved treadmill that you power yourself. The curve of the belt means there's much less impact on my hips when I walk than on a normal treadmill.
1. Hip lifts
After that, I stand in front of a mirror and do an exercise I call “hip lifts.” I loosen up my pelvis and hips a little, then stand up straight in front of the mirror, somewhere I can find support nearby.
Feet pointing straight ahead, hips level, and knees pushing outward. That's called “activating” your glutes and pelvis. Make sure your feet form a “tripod,” meaning the front of each foot and the heel all make good contact with the ground.
Now I simply lift one foot with my leg straight, very slowly and with as little support as possible. I do this slowly and with control 10 times on the right, then 10 times on the left, and then repeat. I do the second (or third) set on a step, so the range of motion is greater. Believe it or not, this was initially one of the hardest exercises for me. That's because your full weight rests on one hip. This strengthens your glutes and the surrounding muscles.
Then I gather all my equipment and spend the next 30 minutes doing nothing but exercises on a simple mat. I use a yoga mat, foam roller, elastic resistance band, weight plate of about 20 kilograms and a large yoga ball.
I use the foam roller to loosen up my spine a little by slowly rolling over it. Before I start, I place the foam roller lengthwise under my body and rock my pelvis and hips back and forth once more.
2. Lying hip raises
Then I put the resistance band around my knees and do very controlled “hip thrust” exercises. It's an exercise many women do to get firm, shapely glutes.
I focus on tilting my hips, keeping my “core” engaged and pushing my knees outward (that's where the resistance band comes in handy). I do 2 sets of 10 of this exercise too, resting between sets (and believe me, you'll need it).
3. Side-lying leg lifts
After the hip thrusts (raises), I lie on my side, making sure my body is straight. I use the foam roller as a guide to keep my whole body and legs in a straight line.
I place the 20 kg weight on my leg (but you can use any weight you're comfortable with) and do 10 “side leg raises”.
I do this twice on my right side, then turn onto my other side and do the same with my other leg. Of course, I keep my “core” engaged and make every movement very controlled.
4. Glute medius exercises
Next, I do a similar exercise, but without the weight, 20 times. It's a side-leg raise with a slight curve. I've been told it's good for the “glute medius”.
I find them very beneficial, so I always include them in my exercise circuit. At first, you'll need someone to help and correct you to perform this exercise properly.
To finish off the back and core: Cat-camel, superman and planking
I often do box sits too, but first I finish my circuit on the mat. Since you've already worked your hips and glutes quite a bit, I follow up with some back and ab exercises to keep things balanced.
5. Dead bug
I start with 2 sets of 20 “dead bugs”. This is a challenging and effective exercise for your abs and core. Hold the yoga ball between your hands and knees and slowly lower your opposite arm and leg at the same time, keeping them straight while lifting your neck and shoulders slightly off the floor.
I always focus on a fixed point on the ball. A useful tip: push against the ball as much as possible. This engages your core even more and keeps your lower back in good contact with the floor, which helps you improve your technique.
6. Cat-camel
Next, I loosen up my back and do two more fundamental exercises. I get on my hands and knees and loosen up my back with cat-camel exercises. Then I go straight into alternating supermans (we used to call them doggies) and planks.
This is my simple circuit, but when I do it properly, I end up with sweat on my forehead and feel pretty satisfied. Sometimes I add box sits (simply sitting down and standing back up in a controlled way on a fitness box or chair), or use the adductor and abductor machines.
7. Box sits
When I do box sits, I go as slowly as possible and don't actually sit down at all (just “skin-touch” contact with the box), so your muscles stay engaged the whole time. This makes the exercise much harder, and as you practice, you can gradually build up.
Additional advice: a movement routine that suits you
The personal approach above shows how much a regular routine has meant to Robin. In addition, Thuisarts and NICE outline general principles for exercising with hip osteoarthritis: tailor exercises to the individual, keep moving regularly and adjust the intensity when needed. This guidance complements his own experiences.
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Combine exercises with movement throughout the day
Targeted strength training and general fitness can complement each other. NICE includes both in tailored exercise therapy. Thuisarts gives walking and cycling as examples of everyday activity. Choose something that suits your abilities and that you enjoy enough to keep doing; what works will differ from person to person.
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Use the next day as a guide too
Start a sporting activity gently and take time to warm up. If you're in more pain the day after exercising, Thuisarts advises taking it easier next time. For example, try a shorter session or less demanding exercises. This gives you room to find a pace of progression that suits you.
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Make room for advice and guidance
NICE recommends tailored exercise therapy and suggests supervised exercise sessions as an option. A physiotherapist or exercise therapist can help you choose and learn exercises. Other athletes' experiences can also help you feel understood and motivated. That way, practical inspiration and professional guidance complement each other.
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Get changing symptoms reassessed
Thuisarts advises contacting your GP if your hip becomes increasingly painful and stiff, walking gets harder or you have a lot of pain at night. Even if you've had treatment before, a new assessment can help adjust your approach.
Conclusions
I often finish with a few rounds of boxing on the bag, because exercise has to be fun if you're going to keep it up. Just doing those exercises would be enough, but after 5 years of the same thing, you want to keep it enjoyable too 😊
I've made enormous progress with these exercises, and I'd highly recommend that anyone with hip pain, worn-out hip joints or problems in this area give them a try for a while!
Have lots of fun exercising and keep punching!
Robin
IV Dan ITF Taekwon-do
