Hip & Back Rehabilitation Protocol

Now that we have identified major hip & back injuries, a rehabilitation & training plan is needed. This article extends what was discussed previously in Undiagnosed Hip Injuries & Stubborn Fat Loss.” [1]

The first major issue in recovery is dealing with the psychological pain. The injury victim is now realizing the full extent of their injury, which is equivalent to a gunshot wound to the groin that nicks the back. It is useful to think of ‘expelling the bullet’ during the pain-releasing process, because that is what it feels like. There are likely many fragments, as the groin & lower back have been wiped out, and superficial muscle sheaths have been herniated. The cause of the injury may have been a malicious teacher/coach, ignorant/uncaring parents, or a friend’s betrayal. Anger, blame and acceptance are issues that need to be addressed during recovery. This is very much part of the mental aspect.

Pain is stored energy, and the proper method is to release it and immediately put it to good use. Tai chi & yoga principles are used in rehabilitation of hip & back injuries. This means creating energy with minimal circular movements, then flowing it through the body to release pent-up pain. This will create ‘popping’ sensations all along the nerve/muscle chain, activating atrophied muscle– all down the line. It will ‘pop’ at the downstream insertion and often flow to the next insertion point. This quickly activates long-line muscle tissue, which will stabilize & strengthen the injury victim.

It is wise to apply engineering principles to musculo-skeletal development, by creating triangles of muscle bands. Triangles are strong and allow a framework to ‘fill-in,’ as a road worker fills in a pothole with asphalt. Once a band of muscle has been lashed together triangularly, that area can now be flexed. Muscle groups can quickly be rebuilt in this manner, with maximum efficiency and minimal pain.

A couch or love seat can be useful, as the injury victim’s back will need soft support. Gently throw the hips onto the arm with the legs extended over. Work the injured side primarily, while releasing to the contralateral hip. The idea is to control the femur, hip and back in positions of flexion & extension. Work around the deepest source of pain to strengthen surrounding muscle. This bracing support is needed to go after deeper injuries. A beanbag on the floor is a great tool for this.


Do this rehabilitation at climate. That means no A/C or heat.  Make your body one with nature, and it will be better. Use ice locally to cool overheated spots, and COLD showers for rapid body cooling. A fan is helpful for cooling during the workout.  Fat-burning requires water, so hydrate often. If you have 12 pounds (typical) of stubborn fat to lose, you will add ~4 pounds of muscle, for a net weight-loss of ~8 pounds. That difference in muscle-to-fat ratio, is all the difference in the world.


Since all movements inferior to the head start with the hip & back, the flash-release of the stored energy (chi) will reveal other injuries downstream into all the extremities. The injury victim will soon realize that most of these injuries were caused by the original hip/back injury. A breakdown of the central hub, causes later breakdowns all along the human kinetic chain.

How do you know when you’re completely recovered?  When the last of the pent-up energy transfers directly from the injured hip, into the opposing hip.  Now the hips are re-connected, and the injury victim can work towards a one-armed push-up & Russian pistol on each side, cleanly & repetitively. That will prove total body fitness and protect against future injury. These exercises were reviewed in an earlier piece titled “You Must Be Physically Strong.” [2]

A clue as to when the injury victim is nearing completion is when he/she can identify the true injury line from hip to back, to contralateral shoulder. Since this is a spinal injury, there is a measure of paralysis in the back, meaning the contralateral vertebral spine is compromised. Some contralateral hip and trapezoid neural connections are short-circuited, leading to atrophy. How much depends on the origin & severity of the injury, but it always has some negative effect.

The hip needs to be mostly healed before the back can be aggressively rehabilitated. Protecting the back (which carries the spinal cord) is always primary to the human condition. Once the injured vertebrae are released (with fresh muscle support), the hip-back-shoulder injury line can be established. The hip-back-shoulder line is the true axis of this injury. It is around this line that the injury can be quickly & safely rehabilitated.

Energy can be safely flowed circularly around this axis, without risk of aggravating the deep injury. The energy that transfers directly through the injury line must still be controlled. This hip/back injury cut its victim in half. If they don’t rehabilitate, they will never be able to transfer energy from their legs & glutes, up through their torso, to their chest & arms for maximum torque & power. The untreated injury victim will always have to ‘leak out’ most of the energy, to avoid sharp pain in their hips & back. If asked to perform under this stress, in a life-or-death situation, they would certainly fail.

One way to train transferring energy from legs to arms is standing under an open door frame, pushing up with the hands and down (through the floor) with the feet. The areas that don’t allow transfer due to ‘leakage’ are the injury points. Work around them, to get to them. Expel all the bullets.

A few health benefits were discussed in the initial piece, so a few others of interest (to most) will be cited. Improved skin tone and health is a given here. More restful sleep and feeling much better about oneself are huge psychological benefits. As mentioned above, there are many types of pain involved here, so dealing with this will make one stronger in character as well. Whatever happened to originally cripple the injury victim may have be cruel & unfair, but that doesn’t allow it to become an excuse for not facing it and recovering. If one does have the strength & fortitude for this, he/she will have to put themselves through self-torture, in order to come out better than ever.


Undiagnosed Hip Injuries & Stubborn Fat Loss

There are two types of fat which people are concerned with losing. Visceral fat surrounds your internal organs, like the intestines. When you see someone with a huge gut, that’s visceral fat. This type of fat is relatively easy to lose with a sensible diet & exercise.


Subcutaneous fat is the ‘stubborn fat’ that stays, even through dieting & regular exercise. It becomes even more difficult to remove after the human athletic peak (around) age 27.


There is much literature on ‘stubborn fat’ and much of the science is recognized. [1]  But what actually causes this fat to be so stubborn?  I propose the answer is: hip & back injuries which people don’t recognize they have, until it’s too late.


Women tear their hip, abdominal and back muscles during childbirth, so this pertains to all mothers.  [2]


Everything thing we physically do starts with our hips & back, and these are the most powerful skeletal muscles in the human body. They are also often the most neglected. You never hear any barbell guys in the gym say, “I’m going to work my lower back and hip stabilizers today.”


Other athletes are the same way, focusing too much on arms & legs, and not enough on their core– which means hips, back & abdominals. These are the muscles that true athletes maintain throughout their lives.


If these groin injuries aren’t properly & completely rehabilitated, then a semi-paralysis of the mid-section ensues.  This injury victim will not be able to rotate their spine freely in the affected vertebrae, which are located in the lower back. This leads directly to weight (fat) gain.  Other common issues become incontinence, colon cancer, and loss of virility.


The skin around stubborn fat becomes cold & lifeless. This is because there is no muscular activity, therefore little bloodflow to these areas. This is the pooch gut, love handles, cottage cheese thighs & butt, and back fat which honestly are disgusting.  The injury victim will not be able to activate these areas because the deep muscles are torn, and atrophy has set in on the superficial muscles as well.  The victim needs to focus on activating the deep injury, gently at first, then more actively & aggressively, but always under control.  If done with persistent focus & vigilance, these muscles can be rebuilt and reinforced in a short period of time.


This will allow the injury victim to regain a youthful gait & look, as compared to most who limp & slump into middle age & beyond. These ‘dead backs’ exist in ~80% of the U.S. population, by my casual inspection.  This means tens (hundreds?) of millions of American adults are suffering (right now) from an undiagnosed apophyseal avulsion fracture. The most common hip injury locations are shown below:


The apophysis is the projection on the spine that links the brain & spinal cord (CNS) to every skeletal muscle.  This is what is fractured, as the hip muscles are torn from the bone.


Victims of an apophyseal avulsion fracture should be able to recall a specific event that triggered the pain; a traumatic injury on the sports field, playground, gym class or while alone.  In children, adolescents & teenagers these injuries occur so frequently, and are often dismissed as ‘minor tweaks,’ so they often remain undiagnosed into adulthood.

The pain is most severe during activity and improves with rest. Tenderness can be appreciated by palpation, and the injury victim may actively guard against contraction of the musculature attached to the injured apophysis. Passive stretch of these muscles will reproduce the pain. [3]

The injury victim will recover (somewhat), but he/she will never be the same. Their strength and coordination will be eroded by this deep groin/back injury, which limits and restricts certain directional movements. Over time (years/decades), these injuries become disabling to those who don’t deal with them directly.


Into adulthood, a limp will often present itself, and there is a noticeable atrophy in the muscle group attached to the avulsed apophysis compared to the contralateral side. [4]

Hip fractures are common in the elderly, and often attributable to these injuries.  The atrophied hip muscles leave only skin & bone, with fatty protection.  Elderly men & women fall everyday and never get up.

An atrophied hip has no muscle tissue to protect the femoral arteries, and many geriatric hip fractures slice this vital vessel.  The injury victim can bleed out in seconds.

This ignoble fate can be avoided by rehabilitating & strengthening your hips for life.  The knowledge is here, but you must have the most serious dedication because this injury is very deep, meaning true rehabilitation will be intense & painful. It will take a period (weeks/months) for successful and complete activation of this atrophied muscle tissue, buried in stubborn fat.

Stubborn fat is a protective mechanism. Since the injury victim didn’t rehabilitate their injury, a layer of fat is deposited to protect the muscle from further injury. This causes the muscle to atrophy over time– since it can’t be used until healed.  If it never heals, the stubborn fat remains.

Once the injury victim reactivates this long-atrophied muscle tissue, new muscle can quickly be rebuilt, and the stubborn fat in that area will melt away. This means that when the injury victim finally fixes all the torn muscles in their back, hips & abdominals (deep to superficial & back again), then all their stubborn fat will disappear. This is the best weight-loss program, as it is natural with no PED’s or crazy diets.  I do recommend marijuana for the pain, as you’ll likely need something. It’s the most organic choice, and easiest to quit when you’re finished.


Note that you must maintain a calorie deficit to lose weight.  You need plenty of sleep to lose fat, as that’s the primary fat burning period (diagram above). Eat a sensible whole food diet, that is high in fresh vegetables (juicing) with minimal lean protein, as most of the amino acid building blocks will come from your stubborn fat burn-off. Carbohydrates should be (mostly) organic and minimal, for energy boost and craving relief.  Imagine this to be your normal diet, just in smaller proportions until you lose all of your stubborn fat.

Once you are truly lean & healthy, you will see life in a new way. Your thinking will be sharper and eyesight clearer. Former injury victims will now feel many years/decades younger, with more power, better coordination and longer stamina. Future injury-risk is sensibly minimized with a complete rehabilitation of these nasty hip/back injuries. The alternative is more pain & suffering. [5]


It’s not really a choice, once you know what to do– so do it now.

Hip & Back Rehabilitation Protocol