HIP CONDITIONING PROGRAM

STRENGTH:

Strengthening the muscles that support your hip will help keep your hip joint stable. Keeping these muscles strong can relieve pain and prevent further injury.

FLEXIBILITY:

Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible

TARGET MUSCLES:

The muscle groups targeted in this conditioning program include:

• Gluteus maximus (buttocks)

• Gluteus medius (buttocks)

• Hamstrings (back of thigh)

• Piriformis (buttocks)

• Adductors (inner thigh)

• Abductors (outer thigh)

• Tensor Fascia (outer thigh)

LENGTH OF PROGRAM:

This hip conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your practitioner. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your hips and thighs. Performing the exercises two to three days a week will maintain strength and range of motion in your hips and thighs.


HIP CONDITIONING PROGRAM

WARM UP

BEFORE DOING THE FOLLOWING PROGRAM IT IS IMPORTANT TO PERFORM AN ACTIVE WARM UP. THIS COULD INCLUDE LIGHT WALKING OR RIDING A STATIONARY BIKE FOR 5-10 MINS.

STRETCHING EXERCISES

STANDING ITB STRETCH:

MUSCLES WORKED: TENSOR FASCIA LATAE

THIS STRETCH SHOULD BE FELT ON THE OUTSIDE OF YOUR HIP

DIRECTIONS:

  • Stand next to wall for support

  • Cross leg that is closest to wall behind your opposite leg

  • Lean your hip toward the wall until you feel a stretch on the outside of your hip. Hold the stretch for 30 seconds

  • Repeat on the opposite side, and repeat entire sequence 4 times.

REPETITIONS : 2 SETS OF FOUR HOLD FOR 30 SECONDS

REPEAT DAILY

DO NOT LEAN FORWARD OR TWIST AT THE WAIST

SEATED ROTATION STRETCH:

MUSCLES WORKED: PIRIFORMIS

THIS STETCH SHOULD BE FELT IN YOUR BUTTOCKS AS WELL AS THE SIDE OF YOUR HIP

DIRECTIONS:

  • Sit on floor with both legs straight in front of you. Cross one leg over the other.

  • Slowly twist your torso towards your bent leg putting your hand behind you for support

  • Place your opposite arm on your bent thigh and use it to help you twist further

  • Look over your shoulder and hold the stretch for 30 seconds. Slowly come back to centre

  • Reverse leg positions and repeat the stretch on the other side. Repeat the entire sequence 4 times.

REPETITIONS : 2 SETS OF FOUR HOLD FOR 30 SECONDS

REPEAT DAILY

KEEP YOUR SIT BONES PRESSED TO THE FLOOR DURING THIS STRETCH

KNEE TO CHEST:

MUSCLES WORKED: GLUT MAX, GLUT MED

THIS STRETCH SHOULD BE FELT IN YOUR BUTTOCKS

DIRECTIONS:

  • Lie on your back on the floor with your legs extended straight out.

  • Bend one knee and grasp your shinbone with your hands.

  • Gently pull your knee toward your chest as far as it will go.

  • Hold the stretch for 30 seconds and then relax for 30 seconds.

  • Repeat on the other side, then pull both legs in together. Repeat the entire sequence 4 times.

REPETITIONS : 2 SETS OF FOUR HOLD FOR 30 SECONDS

REPEAT DAILY

TRY TO KEEP YOUR LOWER BACK PRESSED TO THE FLOOR

SUPINE HAMSTRING STRETCH:

MUSCLES WORKED: HAMSTRINGS

YOU SHOULD FEEL THIS STRETCH IN THE BACK OF YOUR THIGH AND BEHIND YOUR KNEE

DIRECTIONS:

  • Lie on the floor with both knees bent

  • Lift one leg off of the floor and bring the knee toward your chest. Clasp your hands behind your thigh below your knee

  • Straighten your leg and then pull it gently toward your head until you feel a stretch.

  • Hold for 30 to 60 seconds and then relax for 30 seconds

  • Repeat on the other side, then repeat the entire sequence 4 times.

REPETITIONS : 2 SETS OF FOUR HOLD FOR 30 SECONDS

REPEAT DAILY

IF YOU HAVE DIFFICULTY CLASPING YOUR HANDS BEHIND YOUR LEG, LOOP A TOWEL AROUND YOUR THIGH. GRASP THE END OF TOWEL AND PULL YOUR LEG TOWARD YOU.

HIP FLEXOR STRETCH:

MUSCLES WORKED: ILIOPSOAS

YOU SHOULD FEEL THIS STRETCH IN THE FRONT OF YOUR HIP AND THIGH

DIRECTIONS:

  • Kneeling on floor with your knees bent.

  • Extend on knee to 90 degrees with foot flat on floor.

  • Keeping your back knee on floor lean forwards from the hips keeping your torso upright

  • Bend your back knee trying to reach your heel to your buttocks.

  • Hold stretch for 30 seconds and repeat 4 times on each side

REPETITIONS : 2 SETS OF FOUR HOLD FOR 30 SECONDS

REPEAT DAILY

CAN ALSO BE DONE STANDING USING A COUCH OR SEAT AS SUPPORT FOR YOUR BACK KNEE TO INCREASE STRETCH RAISE HAND OF SAME SIDE OVERHEAD.

QUADRICEPS STRETCH:

MUSCLES WORKED: QUADRICEPS

YOU SHOULD FEEL THIS STRETCH IN THE FRONT OF YOUR THIGH AND AT YOUR KNEE

DIRECTIONS:

  • Standing on one leg bend the opposite leg at the knee to 90 degrees

  • With the same hand grab hold of your foot on the bent knee side

  • Pull and hold your foot for 30-60 seconds and repeat 4 times on each side.

REPETITIONS : 2 SETS OF FOUR HOLD FOR 30 SECONDS

REPEAT DAILY

HIP CONDITIONING PROGRAM

STRENGTHENING EXERCISES

HIP ABDUCTION:

MUSCLES WORKED: GLUT MEDIUS

BEGIN WITH A LIGHT WEIGHT OR RESISTANCE BAND THAT ALLOWS YOU TO COMPLETE 8 REPS WITHOUT PAIN THEN SLOWLY BUILD UP TO 12 REPS. AS THE EXERCISE BECOMES EASIER INCREMENTALLY INCREASE THE RESISTANCE OR WEIGHT. WITH EVERY INCREASE BEGIN AT 8 REPS AND BUILD UP TO 12 REPS AGAIN.

  • Lie on your side with your injured leg on top and the bottom leg bent to provide support

  • Straighten your top leg and slowly raise it to 45°. Keep your knee straight, but not locked

  • Hold this position for 5 seconds.

  • Slowly lower your leg and relax it for 2 seconds.

  • Repeat, then complete exercise on the other side.

REPETITIONS : 8 -12 REPS PER SIDE

2-3 DAYS PER WEEK

DO NOT TURN YOUR LEG IN AN EFFORT TO RAISE IT HIGHER. THE OUTSIDE OF YOUR THIGH SHOULD BE LIFTED TOWARD THE CEILING.

HIP ADDUCTION:

MUSCLES WORKED: ADDUCTORS

BEGIN WITH A LIGHT WEIGHT OR RESISTANCE BAND THAT ALLOWS YOU TO COMPLETE 8 REPS WITHOUT PAIN THEN SLOWLY BUILD UP TO 12 REPS. AS THE EXERCISE BECOMES EASIER INCREMENTALLY INCREASE THE RESISTANCE OR WEIGHT. WITH EVERY INCREASE BEGIN AT 8 REPS AND BUILD UP TO 12 REPS AGAIN.

  • Lie on the side of your injured leg with both legs straight.

  • Bend your top leg and cross it over your injured leg.

  • Raise your injured leg 6” to 8” off of the floor.

  • Hold this position for 5 seconds.

  • Slowly lower your leg and rest for 2 seconds.

  • Repeat, then complete exercise on the other side.

REPETITIONS : 8 -12 REPS PER SIDE

2-3 DAYS PER WEEK

PLACE YOUR HAND IN FRONT OF YOUR ABDOMEN TO PREVENT YOU FROM LEANING BACKWARDS.

HIP EXTENSION (PRONE):

MUSCLES WORKED: GLUT MAX

BEGIN WITH A LIGHT WEIGHT OR RESISTANCE BAND THAT ALLOWS YOU TO COMPLETE 8 REPS WITHOUT PAIN THEN SLOWLY BUILD UP TO 12 REPS. AS THE EXERCISE BECOMES EASIER INCREMENTALLY INCREASE THE RESISTANCE OR WEIGHT. WITH EVERY INCREASE BEGIN AT 8 REPS AND BUILD UP TO 12 REPS AGAIN.

  • Lie on your stomach on a firm, flat surface with a pillow under your hips.

  • Bend one knee 90°.

  • Lift your leg straight up as shown.

  • Slowly lower your leg down to the floor, counting to 5.

  • Repeat, then complete exercise on the other side.

REPETITIONS : 8 -12 REPS PER SIDE

2-3 DAYS PER WEEK

KEEP YOUR HEAD AND NECK RELAXED DURING THIS EXERCISE DO NOT TRY TO LOOK UP BY EXTENDING YOUR NECK.

INTERNAL HIP ROTATION:

MUSCLES WORKED: MEDIAL HAMSTRINGS

BEGIN WITH A LIGHT WEIGHT OR RESISTANCE BAND THAT ALLOWS YOU TO COMPLETE 8 REPS WITHOUT PAIN THEN SLOWLY BUILD UP TO 12 REPS. AS THE EXERCISE BECOMES EASIER INCREMENTALLY INCREASE THE RESISTANCE OR WEIGHT. WITH EVERY INCREASE BEGIN AT 8 REPS AND BUILD UP TO 12 REPS AGAIN.

  • Lie on your side on a table or physical therapy bench with a pillow between your thighs. Place your lower arm in front of your body and use a pillow under your head for comfort, if needed.

  • Bring your top leg forward and lower your foot so that it is below the tabletop, as shown in the “start” position. Your bottom leg can be slightly bent for balance.

  • Rotate your hip and lift your foot as high as possible.

  • Slowly lower your leg back to the “start” position, counting to 5.

  • Repeat, then complete exercise on the other side.

REPETITIONS : 8 -12 REPS PER SIDE

2-3 DAYS PER WEEK

DO NOT LEAN YOUR BODY FORWARD OR BACK TRY TO REMAIN ON YOUR SIDE DURING THIS EXERCISE.

EXTERNAL HIP ROTATION:

MUSCLES WORKED: PIRIFORMIS

BEGIN WITH A LIGHT WEIGHT OR RESISTANCE BAND THAT ALLOWS YOU TO COMPLETE 8 REPS WITHOUT PAIN THEN SLOWLY BUILD UP TO 12 REPS. AS THE EXERCISE BECOMES EASIER INCREMENTALLY INCREASE THE RESISTANCE OR WEIGHT. WITH EVERY INCREASE BEGIN AT 8 REPS AND BUILD UP TO 12 REPS AGAIN.

  • Lie on your side on a table or physical therapy bench. Place your lower arm in front of your body and use a pillow under your head for comfort, if needed.

  • Bring your bottom leg forward and lower your foot so that it is below the tabletop, as shown in the “start” position. Your top leg is mostly straight to help you balance.

  • Rotate your hip and lift your foot as high as possible,

    as shown in the “finish” position.

  • Slowly lower your leg back to the “start” position, counting to 5.

  • Repeat on the other side.

REPETITIONS : 8 -12 REPS PER SIDE

2-3 DAYS PER WEEK

DO NOT LEAN YOUR BODY FORWARD OR BACK TRY TO REMAIN ON YOUR SIDE DURING THIS EXERCISE.