Tag Archives for " hip pain "

Low Back Pain & Running: Wall Plank Knee Highs

Does your lower back get sore from running or sports that involve running? Are your core and hip flexor muscles weak? Is your hip movement altered?

This exercise may be helpful. Start by doing a posterior pelvic tilt to flatten your lower back and keep the inner core muscles engaged below your belly button to stabilize this posture. Going into a plank position on the wall, bring one knee in a straight line up towards your chest and then lower it back down.

Repeat this on the other side while alternating each knee to chest doing a total of 10 repetitions for each side. Perform a total of 3 sets of 10 repetitions for each side.

If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.

Anterior Hip Pain and Weakness: Hip Flexor Strength Straight Knee With Resistance

Place a closed loop light resistance band around your feet. Maintain a flat lower back with your knees straight and legs on the ground.

Engage your inner core muscles below your belly button. Start by slowly raising one bent knee up to your chest and then return it to the start position by straightening out the knee and leg back down to the ground.

Ensure that your lower back remains flat and the opposite knee and leg remains still. Repeat this movement for 10 repetitions, doing 3 sets on both sides.

This exercise is a great progression to the Hip Flexor straight knee to address hip impingement pain with muscle imbalances and weakness coming from your hip flexors. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing. 

Anterior Hip Pain and Weakness: Hip Flexor Strength Straight Knee

Maintain a flat lower back with your knees straight and legs on the ground. Engage your inner core muscles below your belly button. Start by slowly raising one bent knee up to your chest and then return it to the start position by straightening out the knee and leg back down to the ground. Ensure that your lower back remains flat and the opposite knee and leg remains still.

Repeat this movement for 10 repetitions, doing 3 sets on both sides.

This exercise is a great progression to the Hip Flexor bent knee to address hip impingement pain with muscle imbalances and weakness coming from your hip flexors.

If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing. 

Hip Pain and Weakness – Hip Flexor Bent Knee

Maintain a flat lower back with your feet in the air and your knees toward your chest while you keep your inner core muscles engaged below your belly button. Start by slowly lowering one bent knee down to allow the foot to reach the ground, and then return it to the start position above ninety degrees.

Ensure that your lower back remains flat and the opposite knee and leg do not move. Repeat this movement for 10 repetitions, doing 3 sets on both sides.

This exercise is great if you have hip impingement pain with muscle imbalances and weakness coming from your hip flexors. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.

Anterior Hip Pain & Weakness: Wall Plank Resisted Knee Highs

Place a closed loop light resistance band around your feet. Slightly flatten the lower back and keep the inner core muscles engaged below your belly button to stabilize your posture.

Going into a plank position on the wall, bring one knee in a straight line up towards your chest and then slowly lower it back down with control.

Repeat this on the other side while alternating each knee to chest doing a total of 10 repetitions for each side. Perform a total of 3 sets, 10 repetitions for each side.

A progression of this exercise is to perform the knee lift twice as fast but still lowering the leg and foot back down with control while you keep your core muscles engaged and maintain core stability control throughout all repetitions and sets.

If you’re having anterior hip pain or weakness with your everyday functioning, then this exercise may help. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing. 

Hip Pain & Weakness: Wall Push up Knee Highs

Slightly flatten the lower back and keep the inner core muscles engaged below your belly button to stabilize your posture. Going into a plank position on the wall, bring yourself down into a push up while you lift one knee up in a straight line up towards your chest and then lower your leg back down as you straighten up with the push up.

Repeat this on the other side while alternating each knee to chest doing a total of 10 repetitions on each side to start. Perform a total of 3 sets of 10 repetitions for each side.

If you’re a runner or do sports that involve running & experience anterior hip pain or weakness, then this exercise may help.

If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.

Anterior Hip Pain & Weakness: Wall Plank Knee Highs

Slightly flatten the lower back and keep the inner core muscles engaged below your belly button to stabilize your posture.

Going into a plank position on the wall, bring one knee in a straight line up towards your chest and then lower it back down. Repeat this on the other side while alternating each knee to chest doing a total of 10 repetitions for each side. Perform a total of 3 sets of 10 repetitions for each side.

If you’re a runner or do sports that involve running & experience anterior hip pain or weakness, then this exercise may help. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing. 

Anterior Hip Pain: Femoral Nerve Glides Sidelye

If you have a dull ache, tingling, loss of sensation in the front of your hip area or weakness into your knee, this exercise may help. 

Lie on your side with the affected hip on top. Have your low back in some extension at the start in the rest position. 

Then, flatten the lower back by reversing the extension and flex the knee by bringing the heel closer to the butt and extend the hip back while you extend the neck backwards. Then release with performing this continuous motion throughout the exercise. 

This will help mobilize the nervous system with an emphasis on the femoral nerve. Do this continuous movement for 60 seconds for 4 sets daily. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.

Anterior Hip & Thigh Pain: Femoral Nerve Glides

If you have a dull ache, tingling, loss of sensation in the front of the hip area or weakness into the knee, this exercise may help. Using a towel, lie on your belly with your forehead resting on your forearm. Hold on to the towel wrapped around your lower leg above your ankle. Have your low back in some extension at the start for the rest position. Then, flatten the low back by reversing the extension and flex the knee while pulling the towel to bring the heel closer to the butt and extend your neck backwards then release with continuous movement. This will help mobilize the nervous system with a bias on the femoral nerve. Do this continuous movement for 60 seconds for 4 sets daily. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing. 

Sacro-Iliac Joint Strain: Pigeon Pose Hip Stretch

Begin in 4 point position on a yoga mat. To stretch the right posterior hip, including the Piriformis muscle, straighten out the left knee pushing the left foot back. Then bring the right knee forward towards your chest while supporting yourself with your hands in front. Making sure that your left and right pelvis are level with each other, bring your right foot across turning it to the left side. Then reach forward on the mat wth your hands bringing your elbows towards the mat while keeping both sides of the pelvis level and down. Hold for 30 seconds and do 3 sets on each side 2 times daily. This is a great stretch to open up the back side of the hip joint if you have Piriformis Syndrome or a Sacro-Iliac joint Dysfunction. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.

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