Wednesday, July 14, 2010

Hip Flexor Woes

I knew this was coming but hoped I was wrong. When I was 16 I broke the little bone of my hip that connects the hip flexor to the hip. Super lame! Let me tell you! LOL But I rehab-ed it and it is better than ever. Now the problem is the other hip, my right hip. I am prone to hip flexor pain and it is what has stopped me from pursuing running seriously in the past. I have always tried to keep the running to a minimum and intermittent. Thankfully my favorite sport is hockey and it doesn't have the same stress on hip flexors as running. However, I want to be a runner.

Here is some info on hip flexor injuries to those who may be curious.

I am wasting no time and I started doing my rehab exercises on my right hip tonight! I kept my Theraband from when I injured my other hip flexor because technically I should be doing the exercises on a regular basis... oops...

It's interesting too... while I was looking for a site with example of the exercises I noticed several sites mentioned the importance of stretching and that stiff muscles can exacerbate this problem. It's funny I have decided recently to work on stretching more because typically I only stretch when I'm sore due to the fact that I loathe stretching... Yeah I know not good... But I am trying to do right by my body and I'm trying to grow to like stretching (LOL). Good thing too because I do NOT want to break the bone of my other hip! That is the goal: to avoid bone breakage.

Here are the best pictures I could find of the exercises I am doing and descriptions also:

Hip Extension vs. Resistance Band

Begin this hip strengthening exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated (figure 8). Keeping your back and knee straight, slowly take your leg backwards tightening your bottom muscles (gluteals). Perform 3 sets of 10 repetitions as far as possible provided it is pain free.

Hip Extension vs band

Hip Abduction vs. Resistance Band

Begin this hip strengthening exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated (figure 9). Keeping your back and knee straight, slowly take your leg to the side tightening the muscles at the side of your thigh / hip (gluteals). Perform 3 sets of 10 repetitions as far as possible provided it is pain free.

Hip abduction vs band


Hip Flexion vs. Resistance Band

Begin this hip strengthening exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated (figure 10). Keeping your back and knee straight, slowly take your leg forwards tightening the muscles at the front of your thigh / hip (hip flexors). Perform 3 sets of 10 repetitions as far as possible provided it is pain free.

Hip flexion vs band (SLR stand)


Hip Adduction vs. Resistance Band

Begin this hip strengthening exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated (figure 11). Keeping your back and knee straight, slowly take your leg inwards tightening the muscles in the inner thigh / groin (adductors). Perform 3 sets of 10 repetitions as far as possible provided it is pain free.

Hip Adduction vs band



1 comment:

  1. #1 muscle that eliminates joint and back pain, anxiety and looking fat

    I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.

    This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

    If this “hidden” most powerful primal muscle is healthy, we are healthy.

    Is it…

    a) Abs

    b) Chest

    c) Glutes

    d) Hip Flexors

    Take the quiz above and see if you got the correct answer!

    Sign Off

    P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!

    ==> Click here to discover which “hidden survival muscle” will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!





    .

    ReplyDelete