The Healthy Hips Handbook

Thursday, March 3rd, 2011 by American Senior Fitness Association   View This Issue of Experience!

SFA president Janie Clark has this to say about Karl Knopf as an older adult fitness author: "I have always loved Karl’s style because it is so clear, so practical, and so to-the-point. This is very true of his newest contribution, the Healthy Hips Handbook, which I am delighted to recommend for both senior fitness professionals and mature adult laypersons alike."

The book, released in 2010 by Ulysses Press, is a reader-friendly manual that outlines causes and solutions for common hip problems. The publisher notes that millions of people suffer from debilitating hip conditions each year and that Knopf’s book offers easy-to-follow exercises to:

Build strength,

Improve flexibility,

Hasten recovery, and

Avoid future injury.

It also features specially designed programs to help prevent common hip issues and to condition the body for successful participation in everyday activities, as well as in popular sports activities.

The Healthy Hips Handbook begins with an overview and an illustrated discussion of the anatomy and functions of the hip joint. It moves on to describe the symptoms, usual causes, and treatment options regarding a number of prevalent hip-related concerns, including:

  • Groin strain,
  • Bursitis,
  • Snapping hip,
  • Iliotibial band fascitis,
  • Sciatic pain,
  • Hip dislocation,
  • Hip pointers,
  • Osteitis pubis,
  • Degenerative joint disease, and
  • Pelvic girdle fractures.
  • One useful and interesting provision in the manual is its section on self-massage. The author explains that massage can relax a muscle or, in some cases, invigorate it. Often massage will increase blood flow to the area and can release tension, prepare a joint for motion, or provide relief following an exercise/therapy session.

    The physical exercises presented by the handbook are divided into six categories, as follows:

  • Stretches
  • Standing activities,
  • Seated activities,
  • Floor activities,
  • Ball activities, and
  • Sports-ready activities.
  • There are more than 300 excellent step-by-step photographs of the exercises, all of which are accompanied by clear and concise written instructions. The physical exercise recommendations are augmented by helpful discussions of pertinent subjects, such as:

  • Hip replacement,
  • Micro versus macro trauma injuries,
  • Healthy hips lifestyle tips,
  • Healthy hips training tips, and a
  • Proper posture checklist.
  • Dr. Knopf is singularly qualified to provide exercise guidance to older adults and disabled persons. SFA president Janie Clark says, "In addition to his impressive academic credentials and professional achievements, Karl also has life experience that enhances and distinguishes his work." Once a college
    wrestler and triathlete, Dr. Knopf subsequently injured his back while lifting a patient out of a wheelchair. At that point, he adjusted his exercise routine to revolve around swimming and the use of a recumbent bicycle.

    "I learned from this experience what it is like to live with daily pain," he has said, adding with a touch of humor: "I think this makes me a better teacher because I feel worse than most of my students. I also know that if I don’t exercise I’ll feel even worse!" Indeed, he hasn’t let the injury slow him down very much, but has always remained active in every sense of the word.

    Regarding his work with older adult fitness participants, Dr. Knopf told SFA many years ago: "My philosophy is that I like for people to set themselves up to win." This approach shines through in the following short excerpt from the Healthy Hips Handbook. In the author’s own words:

    "It helps to know the areas of the body that are vulnerable to injury. Besides the hips, the knees, neck, low back, shoulders, and ankles are high-risk. Pay special attention when performing exercises that involve these areas, and follow these rules:

  • "Don’t allow your legs to spread too wide or too far forward or back.
  • "Always perform exercises with proper execution.
  • "Don’t neglect the small supporting actors of your hip joint (most of us focus on the ‘show’ muscles and forget the importance of these smaller muscles).
  • "Pay attention to how your head, upper back, and legs are positioned during activities of daily living and in the workplace."
  • The Healthy Hips Handbook contains 135 pages and retails for $14.95. Retail orders are shipped free of charge. California residents must include sales tax. For further information or to order the book, here’s how to contact the publisher:

  • Call 800-377-2542 or 510-601-8301,
  • Fax 510-601-8307,
  • Email ulysses@ulyssespress.com, or
  • Write to Ulysses Press, P.O. Box 3440, Berkeley CA 94703.
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