OOPS REHABILITATION
HIP - GENTLE

TAPE & MOVEMENT

Perform exercises only to mild pain!
Tape

For pain at the front of the hip (near the groin), flexible taping to the front of the hip can be used to either gently restrict painful movement or support painful movement.

See also Taping Page
Flexion 

Ly on back. Slide foot toward bottom until discomfort. Slide leg out straight.
Repeat 20x.
Repeat 5 sets daily
Abduction

Ly on back with legs straight. Slide leg outward until discomfort. Slide in. Repeat 20x, 5 sets daily
Bent Knee Fall Out 

Ly on back with knees bent. Slowly lower one knee out to the side until discomfort. Raise back to centre. Then slowly lower knee inwards. Repeat 20x, 5 sets daily

STRETCH & STRENGTH

All Movements, slowly and within comfortable limits - stop as soon as feeling pain.
Flexion Adduction / Piriformis Stretch 

Ly on back. Bend and lift knee up and grasp in both hands. Pull knee towards position of discomfort, until mild discomfort.
Relax. Repeat 20x
Repeat 5 sets daily
Hip Flexor (Iliopsoas) Strength 

Ly on back with knees bent. Lift the effected knee up until discomfort or above hip. Lower.
Repeat with the other leg, knee above hip.
Repeat 10x.
Repeat 5 sets daily.
Gl Med I

Ly on side with knees bent and together. Keeping feet in contact and back still, lift top knee up until discomfort.
Repeat 10x.
Repeat 5 sets daily.
Gl. Max I

Stand with hands resting on table. Lift leg straight back and hold off floor. Lower.
Repeat 10 x
Repeat 5 sets daily.

EVERY 2 OR 3 DAYS RETURN TO HIP ASSESSMENT TO CHECK ON YOUR IMPROVEMENT, AS BY THE LINK BELOW, AND, AS FUNCTION IMPROVES, FOLLOW THE GUIDE TO ADVANCE YOUR REHABILITATION.

OOPS Home

Acute Hip Recovery 

Hip Assessment