OOPS REHABILITATION
HIP - STRONG

TAPE / MOVEMENT / STRETCH

You can perform these exercises slowly with moderate 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 20 seconds. Don't hold if pain is in groin but repeat 30X
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 20 seconds.
Rest leg down for a few seconds.
Repeat 5 x Daily.


Quadriceps Stretch

Stand evenly. Lift foot up behind and hold around ankle with opposite hand behind back. Lever knee backward until thigh is tight.
Hold 20 seconds.
Repeat each leg alternately 5x daily.

STRENGTH

All Movements, slowly and within comfortable limits - stop as soon as feeling pain.
Gluteus Maximus

Ly on front. Bend knee to 90 degrees, and lift knee off floor. Hold 5 seconds. Lower.
Repeat each leg alternately, 10x
Repeat 3 sets daily.

After 2 weeks, hold each lift 10 seconds.
Gluteus Maximus Alternative

Stand facing door, with thin rubber tube (red theraband) closed in door and looped around ankle. Lift leg straight back. Hold 5 seconds.
Repeat 10x
Repeat 3 sets daily.

After 2 weeks, hold each lift for 10 seconds
Gluteus Medius 

Ly on side with bottom knees bent forward and top leg straight with body. Keeping back still, slightly turn top foot outward, and lift top leg up as far as can. Hold for 5 seconds.
Repeat 10 x
Repeat 3 sets daily.

After 2 weeks, hold each lift for 10 seconds.
Gluteus Medius alternative

Stand 1/2 turn sideways in doorway with thin rubber tube (red theraband) closed in door and the other end looped around the ankle. Keeping back still, turn leg about 1/4 turn outward and lift leg straight out to side. Hold 5 seconds.
Lower.
Repeat 10x
Repeat 3 sets daily.

After two weeks, hold for 10 seconds.

After a further two weeks, use thicker tube (blue theraband) and repeat instructions as above.

AFTER PERFORMING THESE EXERCISES FOR ONE MONTH, IF YOU CONTINUE HAVING PAIN OR STIFFNESS, YOU ARE ADVISED TO SEEK ADVICE FROM A PHYSIOTHERAPIST OR A DOCTOR.

ONCE YOU CAN PERFORM THE STRONG EXERCISES YOU CAN BEGIN RE-TRAINING OR RETURNING TO WORK PROGRAM. 

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