Published on March 8, 2014
Hip Injury Rehabilitation And A Home Workout Routine by Dr. Mark Howard Personal Trainer Costa Blanca work-out-routines.com
Injury Rehabilitation • Four stages for successfully treating minor injuries 1. Fast first aid (3 minutes following S.T.O.P) 2. Inflammation treatment (3 days with R.I.C.E.R) 3. Rehabilitation (3 weeks with physio massage and a PT) 4. Strength conditioning (3 months with a PT) • This presentation provides a brief injury overview and an example workout routine for rehabilitation and conditioning work-out-routines.com
Injury Classifications • Acute (e.g. due to an accident) or chronic (e.g. overuse over a period of time) • Mild, moderate or severe • Strains (i.e. tendon injury) and sprains (i.e. ligament injury) from 1st to 3rd degree (most severe with rupture) • A doctor will classify an injury so that they can recommend the most appropriate treatment work-out-routines.com
Hip Anatomy • In this context the hip includes the hip joints, the pelvis, the nerves running through the pelvis and the surrounding and closely connected muscles. • The hip region muscles include the extensors (e.g. glutes), the upper inner thigh adductors and the frontal hip flexors. work-out-routines.com
Hip Anatomy Pelvis Femoral Nerve Hip Joints Adductors Femur work-out-routines.com
Hip Injury Examples • Hip Flexor strain; a stretch or tear of the hip flexor muscles or tendon caused by excessive loads or repetitive stresses (e.g. in kicking) or bending the waist forward (e.g. incorrect sit ups). • Avulsion fracture in which a tendon or ligament is ripped away with a piece of bone and snapping hip syndrome. • Hip pointer (deep bruising of the hip bones), stress fractures, piriformis syndrome (sciatic nerve pressure), tendinitus and bursitis. • Groin strain caused by stretching or tearing of the adductors. work-out-routines.com
Hip Injury Workout Routine work-out-routines.com
Hip Injury Conclusions • Follow 4 stages; first aid, inflammation treatment, rehabilitation and strength conditioning to avoid re-injury • Actively participate in your recovery e.g. do your own home workout routines and read up about your injury • Seek professional advice and help at ALL stages (i.e. recovery does not end with medical care!) • If you live in the Costa Blanca contact me for a chat about how I can help you with rehabilitation and conditioning (for muscle balance, strength, flexibility, balance, proprioception) work-out-routines.com
Hip Injury Rehabilitation And A Home Workout Routine For more information and rehabilitation downloads please visit: work-out-routines.com
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