HIP THIGH EXERCISES
HIP - THIGH EXERCISES
HIP ABDUCTION
Tie the exercise band into a loop and loop the exercise band around your ankles. All you do next is pull outwards against the resistance band.
HIP FLEXION
Sit on a chair, and tie the exercise band into a loop. Put the loop of exercise band under one foot, and then stretch the loop of exercise band over your thigh. Then lift your leg off the floor and against the resistance band.
HIP EXTENSION AND KNEE EXTENSION
Lie of the floor as illustrated. Straighten a band and hold one end of the band in each hand, then place the middle of the exercise band under your foot. Push your leg straight slowly against the exercise band, then bend it back slowly.
KNEE FLEXION
Tie your resistance band in a loop. Step on the exercise band with one leg and then loop it around the other leg. Then pull out against the exercise band by bending your knee.
HIP ADDUCTION
Again have your resistance band in a loop. Loop one end around a leg of a table, and the other end of the exercise band around your ankle. Then pull your leg inwards across your body.
HIP REHABILITATION EXERCISES
QUADRICEPS STRETCH
Stand an arm's length away from the wall with your injured leg farthest from the wall. Facing straight ahead, brace yourself by keeping one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks.
Don't arch or twist your back. Keep your knees together.
Hold this stretch for 15 to 30 seconds.
HAMSTRING STRETCH ON WALL
Lie on your back with your buttocks close to a doorway, and extend your legs straight out in front of you along the floor. Raise one leg and rest it against the wall next to the door frame.
Your other leg should extend through the doorway. You should feel a stretch in the back of your thigh.
Hold this position for 15 to 30 seconds. Repeat 3 times and then switch legs and do the exercise again.
GLUTEAL STRETCH
Lying on your back with both knees bent, rest the ankle of one leg over the knee of your other leg. Grasp the thigh of the bottom leg and pull that knee toward your chest.
You will feel a stretch along the buttocks and possibly along the outside of your hip on the top leg.
Hold this for 15 to 30 seconds. Repeat 3 times.
ILIOTIBIAL BAND STRETCH
STANDING
Cross one leg in front of the other leg and bend down and touch your toes. You can move your hands across the floor toward the front leg and you will feel more stretch on the outside of your thigh on the other side.
Hold this position for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Reverse the positions of your legs and repeat.
ILIOTIBIAL BAND STRETCH
SIDE-LEANING
Stand sideways near a wall. Place one hand on the wall for support. Cross the leg farthest from the wall over the other leg, keeping the foot closest to the wall flat on the floor. Lean your hips into the wall.
Hold the stretch for 15 seconds, repeat 3 times, and then switch legs and repeat the exercise another 3 times.
PRONE HIP EXTENSION
Lie on your stomach with your legs straight out behind you. Tighten the buttocks and thigh muscles of your injured leg and lift it off the floor about 8 inches. Keep your knee straight.
Hold for 5 seconds. Then lower your leg and relax. Do 3 sets of 10.
SIDE-LYING LEG LIFT
Lying on your uninjured side, tighten the front thigh muscles on your top leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight and lower slowly.
Do 3 sets of 10.
HIP STRETCHING EXERCISES
Ø The aim of the warm-up period for all athletes is to ensure top performance and reduce the chance of injury, especially early in a sporting event.
Ø The warm-up should begin with 10 minutes of slower, easier activity such as slow jogging, running on the spot, skipping or cycling.
Ø The stretching exercises should be gentle at first and should not overstrain or tire or be painful.
Ø The leg exercises are in addition to general exercises for other parts of the body.
Ø Ideally, a tracksuit should be worn.
THE EXERCISES
Stretch until the muscle just begins to feel tight (stretch point). It is important to hold the stretch position for 20 seconds, relax for 10 seconds and repeat each exercise for each leg.
The stretching program should last 10 minutes. A practical program is to perform each exercise 2 or 3 times on each leg.
HIP STRETCHING
ADDUCTORS
Stand with your feet apart. Bend one knee while keeping the other straight. Bend until a stretch is felt in the groin and inner thigh (stretch point).
FLEXORS (ILIOPSOAS)
Lie on your side. Grab the ankle of the uppermost leg with your hand. Pull the ankle backwards and slightly to the side.
THIGH STRETCHING
HAMSTRINGS
Place the heel of the left leg on a low table or chair. Keep the knee straight. Reach forwards with both hands until you reach stretch point.
QUADRICEPS
With one hand supporting the body, grasp the ankle with the other so that the foot is pulled up towards the buttock until you reach stretch point.
CALF / ACHILLES TENDON STRETCHING
CALF MUSCLES
1. Stand about 1.5 m from the wall and lean against it. Keep your left knee straight and your left foot flat on the floor. Bend your right knee forwards until you reach stretch point.
2. Stand in a similar position, but bend the left knee so that stretch is felt deeper and lower in the leg.
It is very important to war down by repeating the gentle stretching exercises and jogging for several minutes after sporting activity.
BURSITIS HIP EXERCISES
Hip
bursitis exercises should be performed only on a physician's advice. Before starting the exercises for bursitis in hips, the initial symptoms of the hip bursitis should be relieved. Physical therapy exercises for hip bursitis and stretching exercises are usually recommended by physician.
Physical therapist usually provides the patient with a proper plan of exercises to be performed and also provide ultrasound therapy.
Here are some of the important hip bursitis exercises that make the hip movement easy and reduce the pain.
LEG RAISE
Ø Lie down on your back on an exercise mat and keep your legs in a straight position.
Ø Now tighten the muscles of the upper thigh of the leg which is affected by hip bursitis.
Ø Then slowly raise that leg from the floor, 6-8 inches.
Ø While raising the leg, keep the upper thigh muscles tightened.
Ø Then bring down the leg slowly to reach the floor
Ø Repeat the steps 10 times, 3 sets.
CROSS LEG PULL
Ø Sit in a chair and cross the affected leg over the other.
Ø Hold your knee and pull the affected leg to the other side without rolling your pelvis.
Ø Ensure that your buttocks are flat while pulling the leg.
Ø You will feel a sensation of pulling in the hip area.
Ø Hold the knee for few seconds and repeat the steps.
BALL SQUAT
Ø Stand straight with your face opposite to a wall.
Ø Place an exercise ball behind your back and lean against the wall.
Ø Keep your body straight and squat down slowly to make your thighs parallel to the floor.
Ø Hold the position for ten seconds and slide up on the wall.
Ø Repeat the steps 10 times, 3 sets.