Sebastian Brosche · 16 min · 1,092 words
Previously titled: Video 5 - Hip Impingement Rehab
Hi everyone, welcome back to the fifth and final day of our ephemeral acetabulate impingement rehab program. So today I'm going to be using my trusty TheraBand again and I've also got my slightly stronger resistance band that I've attached to an anchor. I'm just going to start in that half kneeling position with that hip flexor stretch. So again pushing forwards, rolling the hips back.
I should feel a bit of a stretch down the front of that back leg. Just going to hold that and switch sides. So again the pelvic tilt is really important to this one. If I lean forwards I won't get a stretch.
It's only when I roll my hips back. That gives me the stretch I'm looking for. Now what I'm going to do from there, I'm just going to put the band round the front leg. Okay.
And I'm just going to rock forwards and back. So I'm rocking into that flexed position. Towing some tension on the band often means you can get a little bit more movement. But once again I'm only taking it as far as I can comfortably.
I don't want to try and jam that hip into a position it doesn't want to go into. This is really important. I've emphasised this all the way through this program. People with impingement type problems at the hip have often spent a lot of time being told by people that they should stretch, they need to stretch their hips more and doing quite aggressive stretches that actually just end up grinding bone against bone and irritating the hip joint.
So it's really important that we're gently mobilising. We're not trying to force it in a way it doesn't want to go. Okay. And then I'm just going to switch sides.
So we are going to do this one on both sides. Again rocking forwards and back. Some people like to use quite a strong resistance band on this. So you can use big thick bands if you like.
And that often just gives a little bit of extra mobility at the hip. We're going to go back to our front plank. So as we've done in the past, I want you to adjust the position of your hips so you can feel tension on the hip flexor. And for some of you, you'll want to go to one leg here.
Try and get the hip as straight as you can as long as it's not painful to do so. And then switch sides. And rest there. Go to your back.
Return to this dead bug movement that we've been doing through this series. So I want you to roll your hips back, put pressure down onto your hands. And this time we're going to creep both legs out towards straight. I want you to really focus on keeping the pressure down on your hands.
It's very easy to let the lower back come up with this one. So the challenge is for those lower abdominal muscles that control the pelvic tilt. And they're really important for us. If we can get the control of that pelvic movement, then it really helps what's going on at the hip.
So you'll notice I'm just sliding my heels along the ground. I'm not lifting them. You can lift them. Again, that makes it a little bit more challenging.
But the most important thing is that you're keeping that pressure constant on the hands. Take a minute, take a couple of deep breaths. And then we're just going to flip back to the front plank and do the same thing again. Single leg.
Again, you can add some slight movement at the hip if you want, just moving into and out of that extended position a little bit. Now switch sides. And rest there. We go back to the dead bug.
Hands under the back. Make sure the hips are rolled back. And then just bend and straighten. And rest there.
Grab your TheraBand. Once again, I want it just below my knees. What I'm going to do from here, I'm going to do side steps. And rest there.
Drop the band to one side for now. And we're going to do something a little bit more dynamic. Again, I want you to start small with these. We're going to do a small jump and a single leg landing.
So the idea is to make the landing as stable as possible and to try and control the position of the hip and the knee and the balance when you land. So we're going to go up and down. And again, we're going to start with a very small jump. You can gradually build up the height as you get more comfortable doing it.
Grab the band again. So this time the band is going to go around the ankles. So we're going to change the exercise up slightly. I'm going to still do the side steps.
And this time, as I get to the edge, I'm going to bring the knee up. And rest there. We're going to do one more set of jumps and landings. And rest there.
And finally, the last exercise we're going to do is the single leg Romanian deadlift or single leg hip hinge. So the idea is I'm going to keep my back and the non-supporting leg in a straighter line as I can. I'm just going to lean forward. I want to try and keep my hips nice and level.
And so that's a supporting leg. I'm having to work quite hard to stabilise. And again, I go as far as comfortable. If you're having problems with flexion and start to get a bit of a pinch at the front, you can't just make the movement smaller.
You can add weight to these. Add a weight in one hand or both. And switch sides. So it's quite normal to find one side harder than the other.
You'll often find that when they're standing on the affected hip, you'll have less stability, which of course makes it a particularly important exercise to do. And back to the first side. Switch sides again. So that's all for day five.
So congratulations for making it all the way through to the end of our FAI rehab programme. And hopefully your hips are feeling less painful, more mobile and better able to cope with the demands of Jiu Jitsu and everyday life. We'll see you back here for a future rehab programme.
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