Hip rehabilitation is necessary in various situations from just simple pain to post hip surgery. The hip is a very stable joint thanks to ligaments and strong muscles that surround it. If any injury occurs …
Exercise and Hip Rehabilitation
Hip rehabilitation is necessary in various situations from just simple pain to post hip surgery. The hip is a very stable joint thanks to ligaments and strong muscles that surround it. If any injury occurs it can be disabling and affect simple daily activities like walking and going up and down stairs.
Hip injuries can be acute or chronic
This means they have been developing over the years and these may require surgery. Injuries may entail muscle strains, arthritis, bursitis or degenerative joint disease. All of these injuries and others can be resolved with the right therapy program.
Hip Rehab program
A hip rehab program may consist of stretching of the muscles being that muscle imbalances can contribute to limited range of motion. Soft tissue mobilization is used to loosen the tight areas surrounding the hip. Postural alignment may be addressed to see if there is any leg length issues, hip or spine misalignment, which contributes to pain. Chiropractors focus on this as well, and utilize manipulation to help re-align the spine. The program should also include strengthening not only the hip but also knees and ankles so all the joints are stronger after the injury and can work together.
Hip rehab exercises may consist of:
- Ankle pumps: pushing your foot up and done.
- Ankle rotations: clock wise and counter clockwise
- Heel slides: sliding your foot toward the buttock.
- Quadricep set: with a straight leg tighten your front thigh muscle hold for 5 to 10 seconds.
- Buttock contractions: tighten your buttocks muscles and hold for 5 to 10 seconds.
- Straight Leg Raise: with your leg straight, tighten your thigh muscle and lift the leg up a few inches and hold 5 to 10 seconds, control the leg on the way down. This can be done in standing.
- Hip abduction: can be done in sidelying or standing. With leg straight bring the leg out to the side and the lower it to the start position.
- Hip extension: can be done lying on your stomach or in standing. Lift your leg backward slowly keeping the body straight, hold for a few seconds and lower it.
- Standing knee raises: lift the leg up to the waistline and lower it.
- The above exercises can be done 10 times each, 2-3 times a day.
- Hamstring stretch: lying on your back, bring one knee into the chest. Holding behind the thigh and straighten knee til you feel a stretch.
- Hip Flexor: lie on your back at the edge of the bed or table, keeping both knees into the chest, lower one leg, make sure to keep it straight and the switch legs.
- Piriformis: on your back, both knees are bent, cross left ankle over right knee and pull right knee towards chest.
Stretches should be performed 3- 5 times and held 10-30 seconds.