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Health knowledge made personal
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Health knowledge made personal
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As I don't know the details of your condition, I will deal in generalities
The most common issues I see regarding hip problems deals with muscular imbalances - mainly tight & weak hip flexors, weak glutes and imbalances between adductors and abductors.
The most common is the tight/weak hip flexors combined with the weak glutes
For this, I recommend:
1. General core strengthening - dead bugs, bridges,etc...
2. Glute max strengthening with barbell hip thrusts (video found in this post)
3. Flexibility training for hip flexors
4. General hip mobility with 1 leg deadlifts and dynamic hip rotation exercises
Hope this helps
Hi Douglas,
(apologies for late reply!)
Thank you so much for your suggestions. A great help! I"ve started doing mostly hip mobility exercises (gluts & surrounding hip muscles very tight!) and will progress to strengthening them too.
I am already experiencing decrease in pain. For anyone reading this post, foam roll along ITB helping too. I am wondering if I should cut down on bike riding..?
Thanks again,
Jenny
Douglas,
Update is that I may have hip bursitis (saw Sport Doc)....so rest & stretching working well. :-)
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Posted by Jenny
Hi,
I have recently had a condition that has worsened - left hip pain around ilium, iliopsoas, TFL, Glut medius & SIJ area as well. It is stiff and achey when I walk (if i dance, i later end up limping) and somewhat achey upon getting up from sitting.
This seemed to flare up a couple of months ago when I jogged. I have stopped that, but an ache is still there.
What stretches/strenghthening exercises would you recommend?
I currently do some stretching for iliopsoas, glut muscles, rec femoris, piriformis and strengthen abs using large fit ball. Wondering if I should back off or do more.
I've recently added doing leg lifts, sidelying to activate glut med/minimus as they seem to be weak and I dont balance well.
THanks!