Hip, Groin and Pelvis Injuries - Prevention and Treatment (functional strength phase)
Athletes, especially those who take part in dynamic sports (e.g. football, gymnastics, triple jump) will know how frustrating a hip or groin injury can be to shift. Apart from the frustration of re-occurrence if the root cause is not treated, there are a host of hamstrings and lower back injuries that are likely to follow if fundamental changes are not taken.
The functional strength phase:
5. Standing hip flexion/glut contraction
Stand with feet close together and begin by shifting weight to the stance leg and tighten gluteal muscles on this side. Contract abdominals and flex opposite hip. Hold this position for 8 seconds maintaining gluteal and abdominal contraction.
6. Hip extension with Swiss ball
Lie supine with legs straight and heels resting on swiss ball, hip width apart. Contract abdominals and perform hip extension by lifting the hips up until a straight line is formed from the knees to the shoulders. Movement should be initiated by contracting gluteal muscles. Return to the start position and do 8-10 repetitions.
7. Supine hip extension
Start by sitting on the swiss ball then rolls down, while comfortably placing the head, neck and shoulder blades on the ball. Hips lifted so that they are in line and hands placed across the chest. Contract abdominals. Perform hip flexion by lowering hips then perform hip extension to move back to the start position. Movement should be performed slowly and hips and shoulders should be level.
7b. Holding end position for up to 8 seconds.
9. Cable adductions
10. Cable abductions
11. Cable hip flexion
12. Cable hip extensions