Rehabilitation
1. Seated Rotation Stretch (2x2)
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3. Knee to Chest (2x4)
- Laying on a flat surface, legs stretched out, pull one leg to chest while holding with both arms/hands.
- Hold for 30 seconds before releasing.
4. Hip Extension
- Lay (on stomach) on a flat surface
- Lift injured hip/leg to about a 90 degree angle leaving opposite leg straight
- Hold for 3-5 seconds
- Alternate sides
5. Bridging
- Lay on flat surface on back
- Bring both of your legs inward bending them
- Slowly lift up your butt, pushing through your feet
- Stop once your hip, shoulder and knee all form a straight line
- Hold for 2-3 seconds, then repeat 10-15 times
6. Hip Flexion (standing)
- Stand holding on to a chair or bench
- Lift knee as high as you can (slowly)
- Make sure to keep your back straight
- STOP IF PAIN IS TOO INTENSE
7. Lunges
- Walk forward placing one leg stepping down to form a 90 degree angle
- Then repeat with the next
- Continue until pain intensifies
8. Walking short distances
- Simply walk for a about 10-15 minutes a day just to warm up and activate the muscles around the hip joints
- Once pain slowly fades, progress to short jogging.
9. Leg Press
- Simply work with the leg press for about 10 presses, or as much as pain allows.
- If the pain is too severe, do only 5. If pain isn't too bad, 15-20.
- Weight: Do about 20 at first, then later about 25. Nothing too much, not until fully recovered.
10. Squats
- Do an "sumo squat" WITHOUT weights.
- Do as many as pain allows (Example: 5 at first, then 10, etc.)