Hip Flexor Strain: Rehab Exercises
Because your hip joint is a ball-and-socket joint, it tends to be very stable, according to K.D. Christensen, a board-certified rehabilitation doctor. He says many hip injuries develop gradually, but can be rehabilitated successfully with an appropriate exercise program.
Improving flexibility by stretching and building muscle strength are common methods of rehabilitating an injured hip.
CONSIDERATIONS
You should always follow your doctor or physical therapist's instructions exactly when beginning a hip rehabilitation exercise program. Your health-care provider will know which specific stretches and exercises will be most beneficial for your specific hip injury and rehabilitation. Depending on the extent of your hip injury, trying to do too much exercise too soon may cause re-injury to your hip and cause a delay in returning to normal activity.
STRETCHING
If your hip injury is accompanied by some muscle swelling and pain, resting the injury and applying ice can be beneficial, reports the American Academy of Orthopaedic Surgeons. As you rest your injury, you can do some stretching exercises. A recommended stretch for hip rehabilitation includes the hip flexor stretch. You can do this exercise by kneeling on both knees, then placing your uninjured leg forward, with your foot resting on the floor. Lean forward at your hip and press your pelvis toward the floor. You should feel the stretch at the front of your hip.
STRAIGHT LEG RAISE
As the pain and swelling in your hip subside, you can begin to do strengthening exercises, as directed by your doctor or physical therapist. University Sports Medicine, affiliated with the University at Buffalo, recommends straight leg raises as a good exercise for hip rehabilitation. Begin by lying on your back and tightening the muscles on your upper thigh of your injured leg. While keeping your knee straight and pointing your toes toward the ceiling, lift your leg off the floor about 10 inches. Slowly lower your leg and repeat 10 times.
HIP FLEXION
Another hip exercise recommended by University Sports Medicine is hip flexion while adding resistance. Begin by attaching a resistance band around the ankle of your injured leg and attach the other end near the bottom of a door. Bring your leg forward while keeping your leg straight. Doing three sets of 10 repetitions is recommended, but you should follow your doctor's instructions. Choose a resistance band that allows for correct technique while still providing adequate resistance.
PREVENTION
After successfully rehabilitating your hip injury, you can take steps to prevent an injury from recurring. The American Academy of Orthopaedic Surgeons reports that the most important thing you can do to prevent injury is to stretch before doing any kind of exercise. It suggests warming up before stretching your muscles, which can make your stretches more effective. It also recommends participating in an exercise program that can help you improve your muscle fitness and flexibility.
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