Hip Injury Rehabilitation And A Home Workout Routine

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Dr Mark Howard offers a brief overview of hip injuries and an example workout routine for initial hip rehabilitation and conditioning.

There are four stages for successfully treating minor injuries (first aid, inflammation treatment, rehabilitation, strength conditioning). A doctor will classify a hip injury (e.g. acute, chronic, mild, moderate or severe) so that they can recommend the most appropriate initial treatment. However, injury recovery does not end with medical care.

It is important to follow up this treatment with rehab workout routines at home and strength conditioning with, for example, a personal trainer to restore muscle balance, strength, flexibility, balance and proprioception. This will significantly improve the chances of a full recovery and reduce the risk of re-injury. If you live in the Costa Blanca and have a hip injury problem contact me for a chat about how I can help you with rehabilitation and conditioning.

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Hip Injury Rehabilitation And A Home Workout Routine

  1. 1. Hip Injury Rehabilitation And A Home Workout Routine by Dr. Mark Howard Personal Trainer Costa Blanca work-out-routines.com
  2. 2. 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
  3. 3. 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
  4. 4. 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.
  5. 5. Hip Anatomy Pelvis Femoral Nerve Hip Joints Adductors Femur
  6. 6. 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.
  7. 7. Hip Injury Workout Routine
  8. 8. 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)
  9. 9. Hip Injury Rehabilitation And A Home Workout Routine For more information and rehabilitation downloads please visit: work-out-routines.com

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