MOVEMENT TRAINING
You can perform these exercises slowly with mild discomfort. Avoid fast movements.
Tape
To return to activities or work and when the pain is at the front of the hip (near the groin), apply flexible taping to the front of the hip with hip in a little flexion (bend) to both gently restrict and support painful movement.
See also Taping Page
ITB Stretch
Ly on side, back to edge of bed. Lower top leg backward and down over edge of bed, with knee straight. Hold 10seconds. Lift and rest leg on other. Repeat 5x, once daily.
Piriformis stretch.
Ly on back. Lift one knee up, holding the knee with the near hand and the shin with the opposite hand, the knee up and over towards the mid chest until there is discomfort in the buttock. Hold for 10 seconds. Don't hold if pain is in groin. Change legs and repeat. Repeat alternately 5 times, daily.
Anterior Hip & Iliopsoas stretch.
Stand alongside the bed, with effected hip near bed, and facing back of chair. Hold on to chair. Lift knee up onto bed. Stand tall. Slide knee back on bed until tight across front or side of hip. Hold for 10 seconds. Rest leg down for a few seconds.Repeat 5 x Daily.
