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Hip conditioning exercises from the AAOS
Speaking of exercise, here's one to try, from the Hip Conditioning Program by the American Academy of Orthopedic Surgeons.
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| Hip Abduction Strengthening Exercise |
Main muscles worked: Gluteus medius, abductors
You should feel this exercise at your outer thigh and buttocks
Equipment needed: Begin with a weight that allows 8 repetitions and progress to 12 repetitions. As the exercise becomes easier, add weight in 1-pound increments. Each time you increase the weight, start again at 8 repetitions, working back up to 12.
Step-by-step directions:
- Lie on your side with your injured leg on top and the bottom leg bent to provide support.
- Straighten your top leg and slowly raise it to 45°. Keep your knee straight, but not locked.
- Hold this position for 5 seconds.
- Slowly lower your leg and relax it for 2 seconds.
- Repeat, then complete exercise on the other side.
Tip: Do not turn your leg in an effort to raise it higher. The outside of your thigh should be lifted toward the ceiling.
Repetitions: 8
Days per week: 2 to 3
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