Hip, groin and pelvis injuries: prevention and treatment (static dynamic and reactive stabilization 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 static dynamic and reactive stabilization phase:
1. Side lying hip abduction
Client is side lying, with lower leg bent and top leg straight. The top leg is lifted upwards, towards the ceiling. The pelvis remains in neutral and the lower back does not arch or flatten. Complete 10 repetitions.
2. Side lying hip adduction
Lying on your side, with the leg to be exercised lowermost. The hip and knee are straightened and the pelvis is held in neutral alignment. Top leg is rotated and knee bent. Contract abdominals and lift lower leg up towards the top leg.
3. Balancing on swiss ball alternative
4. Wall slide with Swiss ball
Stand with the swiss ball in the lower back against a wall. Feet are positioned shoulder width apart, with knees over the second toe. Contract abdominals by pulling navel upwards and inwards and lower hips. Neutral spine alignment is maintained. Complete 3x 10 repetitions.