Sebastian Brosche · 17 min · 1,289 words
Previously titled: Video 4 - Hip Impingement Rehab
Hi everyone, welcome back. It's day four of our FAI rehab program. Today I'm going to be using our massage ball, that's a lacrosse ball, a length of theraband and I've got a Swiss ball as well. I'm also going to be using a bench or a chair, it's fine, but we'll come to those in a bit.
So I'm going to start with my massage ball and as we've done before, I'm just going to use it into the front of the hip. Once again finding those slightly tender points, just hanging out there a little bit. This time while I'm there, I'm also going to roll onto the back of the hip and just find any trigger points in those muscles there. So as I've said before, we're not trying to bully the muscle, we're not trying to cause a lot of pain, what we're doing is we're trying to coax that muscle into relaxing.
So you're looking for that nice pain, if you like, people sometimes describe it as it hurts but it feels good, so that's a bit of discomfort but not so much that it makes you really sad. Then after that, I'm going to do the same on the other hip, so once again starting on the front of the hip. Find those slightly tender points if you can and then just roll onto the back of the hip. Once again, roll this, just be guided by how it feels.
Put the ball off to one side, from there we're just going to go into that seated adductor stretch. So once again, just taking the legs as far as they'll go comfortably. I don't want any pinching at the hip here. I'm just going to bring my back up nice and straight and then lean forward from the hips just to put the stretch on.
So I should be feeling it in these muscles here, I don't want to be feeling it right into the hip joint itself. That's not going to be helpful. The straighter I can get my back, the less movement I need to put that stretch on and the happier my hips will tend to be. So the trick with stretching adductors when you have a hip impingement is getting the stretch on the muscle rather than affecting the joint because we don't want to be jamming bone into bone, we want to be using the effective range of that joint.
And relax there. I'm just going to do that one more time. Move the legs around and just lean forward. So once again, just take it to a nice comfortable stretch.
I should be able to feel it, but we don't want it to be painful. And relax there. So grab your Swiss ball. So for this one, I'm going to take a stance, one leg forward, one leg back.
I'm going to roll the ball just underneath the back knee. I want my foot on the floor. And what I'm going to do is I'm going to engage my hip flexors by pushing my knee forward into the ball. So I should feel on the front of the hip.
I'm just going to do this as a static isometric. Again, you can adjust your foot position to get the most effective position for you. So I'm loading those hip flexors in that extended position. I just want to hold that steady.
And relax. And we're going to switch sides and do the same thing on the other side. Engage the hip flexors. So you should feel this as a nice sort of little bit of strain into the groin area, but quite a comfortable feeling.
So if it's uncomfortable, if it reaches the stage of being painful, back off. So either push a little bit less hard or take a bit of the stretch off the muscle first. So you're finding that position where you can engage it comfortably. And switch sides again.
And switch sides again. Again, push the knee down into the ball. This is one of those exercises that a few of my hip impingement clients have really loved and they've gone away with and used as part of their warm-ups and sort of in their regular routines. And switch sides.
And push down. And relax. While we've got the ball, I'm going to lie on my back and we're going to use this to do an adductor isometric. For some people, this will be too big.
So if that's the case, then just replace that with either a smaller ball or a pillow or a foam roller. Okay. If you can, I'm going to try and get my legs straight, feet on the ball, and I'm just going to squeeze in. So again, quite gently at first.
So I'm just engaging those adductor muscles. I'm taking it to the point where I start to feel it, but I don't want it to be painful. Just going to hold that. And relax.
So I just move the legs around for a minute. And then just go back to that same position. And once again, legs reasonably straight. I can have this slightly soft knees.
I don't need to lock them out. But I'm keeping them reasonably straight and just squeezing in. I should feel something in the groin there. And rest.
So, grabbing our TheraBand again. So this is building on an exercise that we did earlier on. I'm going to put the band between my ankles. And I just want a little bit of tension on my hip.
So I'm just putting the feet out into the band, but only as far as it's comfortable. I don't want any pinching in the hip when I do this. And again, I'm just going to bend and straighten from my knees while keeping that slight tension on the band. And rest there.
So I'm going to drop the band to one side. Although you may want to use it for this exercise, but that's an optional extra. I'm going to go into a side plank. And if you want, you can add some movement with the top leg.
You can even use the band to make that a little bit harder if you want to. And then switch sides. Grab your band again. And we'll repeat that sequence.
So again, a little bit of tension on the band, but I want to make sure that my hips are comfortable all the way through this movement. I feel it working on the muscles, but not pinching into the joint. So we'll go to the side plank. And switch sides.
And rest there. Final exercise, we're going to use our chair or bench. And we're going to do a single leg squat down to the bench. I want to keep my hips as level as I can.
I don't want to start dropping the hip. It's all about control. And if you can come back up on one leg, if you need to use both legs to stand up, that's fine. Just try and lower down on one leg at a time.
There we can go. And then we'll do the same thing on the other side. The idea is to try and maintain control of that hip as much as possible all the way down. And we'll repeat on the first side again.
And so if you can, going up and down on the same leg. That's the next progression. And one more time on the other leg. And rest there.
That's all for day four. So we'll see you back here when you're ready for the fifth and final day of our FAI rehab program.
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