By Shaun Rodgers, Physiotherapist
BEST Physiotherapy ExerciseS TO Help Hip Impingement SYNDROME?
A physiotherapy rehabilitation program for hip impingement syndrome in Melbourne is tailored to the individual but there are key phases that are important to go through for everyone.
Below you will see the phases and the best exercises that exercises you may go through to help return your hip to full function.
Keep in mind that every hip is different, and pain inhibits certain muscles differently for us all, so it's best you seek a specific diagnosis by an expert hip physiotherapist, who can craft and plan out your hip rehab program.
This helps you get the best result possible for your hip impingement syndrome, but it also saves you time and money in the long run, as you do it once, and do it properly and get results!
If you're unsure what exactly hip impingement syndrome is you can read up more about it via our 'What is hip impingement syndrome' blog.
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1. Restore Normal Gait and Range of Motion IN YOUR HIP JOINt
People commonly report loss of range of motion or a sensation of stiffness in their hip when they have impingement. Usually, it can be difficult to flex or bend the hip towards the chest.
Different exercises can be used to improve this range of motion and restore it to normal. This may include heel slides, pelvic tilts or slouches.
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Phase 2: Build Strength Globally Around Hip and in Trunk
There are numerous muscles around your hip with specific functions.
The main muscle groups are the hip extensors, hip flexors, hip adductors and hip abductors. Depending on your sport, they should be able to produce a certain amount of force to help support your hip joint and improve your impingement
symptoms. We can measure this specifically with our in-house VALD technology.
Exercises that can be done to improve this global strength may include hamstring slide outs, planks, lateral step downs and Copenhagen exercises.
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Phase 3: Build Control and Strength Through Different Planes of Movement
We move in lots of different ways.
We bend, twist, side bend, reach, the list goes on!
We want the hip to be robust in these different positions and so, we want strength and control in the sagittal (forward - back), coronal (side to side) and transverse (twisting) planes.
Exercises at this stage are a little more dynamic and challenging and may include side lunges, split stance deadlifts or split stance palloff presses.
Phase 4: Hop, Jump, Land
By this phase, your pain will be under control and you are preparing for return to run/return to sport.
At this stage, things get even more dynamic.
Things you might start are pogos, drop jumps and bounding.
These exercises place more stress on the Hip joint and so, it is important to have built enough strength and control in the previous stages to allow progression.
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Phase 5: Run, Kick, Sprint
By now, you are feeling significantly better and are at the closing stages of the rehabilitation process.
You are working on kicking and running drills or sport specific drills relevant to your sport.
It is still important to be systematic and intentional about this stage. You may be doing things like change of direction cuts.
Phase 6: Putting it All Together
Now you are at the stage where you are returning to full function and your hip is feeling how it should.
The goal now is a successful return to your activity but also, ensuring the hip is robust enough to mitigate against future injury.
This is where your physio will help you devise a plan to keep your hip feeling great.
Now go out and enjoy your comfortable and strong hip motion!
If you're still unsure, read up more about what causes hip pain here.
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LEARN How OUR MELBOURNE SPORTS PHYSIO TEAM can help you?
At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible.
But, we also want you to actually move better and live a healthier, more active and fulfilling life!
If your sports, fitness training or work has been wearing your body down, book in with one of our expert massage therapists so we can help you reduce your pain or stiffness.
If you are showing some signs of this condition or simply want help prevent this from happening in the future then book in with one of our highly experienced Remedial Massage Therapists today!
You can make an appointment by calling or booking online.