Hip Stress Injury
Symptoms of a hip stress injury will include:
Muscle Tightness of:
 		psoas, iliacus, iliotibial band (ITB), piriformis, gluteus medius/maximus, quadriceps, hamstrings
Weakness in:
 		hip stabilizers

Restriction with:

 -hip extension
(lifting leg behind you)		 -internal rotation
(turning hip and leg in toward body)
-hip abduction
(lifting leg out to side)		 -external rotation
(turning hip and leg away from body)
-hip adduction
(bringing leg across body in front of you)		 -knee flexion
(bending knee)
Exercises:
Rower Hip Flexor (Psoas) Stretch ITB Stretch- doorway

  • 1/2 kneeling position sideways to wall with uninvolved leg in front.  
  • Place outside arm overhead and secure on doorway/wall.
  • Place inside arm on hip.
  • Lean trunk forward and away from wall.  
  • Use inside hand to pivot hip to maximize stretch.
  • Feel stretch in outside trunk, thigh, and hip flexor.
  • Stand next to wall with inside leg crossed in front of outer leg. Place outside arm overhead and secure on doorway/wall.  
  • Place inside arm on hip. Lean trunk away from the wall.  Use inside hand to pivot hip to maximize stretch.  
  • Feel stretch on outside trunk, hip, and thigh.  
Piriformis Stretch- 1/2 Kneel Hamstring Wall Stretch

  • Bring the involved leg across the trunk, in front of the
    other knee and an line with the opposite shoulder.  
  • Slide the uninvolved leg back keeping the trunk straight.  Slowly sit back onto the involved hip.  
  • Feel a stretch in the buttocks.
  • Place involved leg up against the wall and maintain a slight bend in the knee.  
  • Opposite leg is flat on the floor with the knee straight.
  • Raise the heel to the ceiling until a stretch is felt in the back of the thigh.
Quad Stretch- prone with towel Gastroc Stretch

  • Lie on your stomach with a towel roll under the the thigh, just above the knee.  
  • Loop a belt around the ankle and pull the foot towards the buttocks.
  • Feel a stretch in front of the thigh.
     
  • Place involved leg directly behind the the opposite leg keeping the toes pointed straight ahead.  
  • Keep the back knee straight and the heel flat on
    the ground.  
  • Place hands on the wall for support but keep the weight on the back leg.
  • Gently lean forward and feel a stretch in the calf.
Stationary Lunges- fwd Stationary Lunges- sideways

  • Take a step forward and lower your body down.  
  • Do not bend the knees beyond a 90 degree angle.  Keep the knees behind the toes and the back straight.  
  • Keep your feet in the same position throughout the exercise.
  • Dumb-bell weights may be used to increase resistance.  Repeat with the opposite leg forward.
  • Take a step out to the side. Lower your body by bending the knee.  
  • Keep the back straight and your feet in the same position throughout the exercise.  
  • Do not bend the knee greater than 90 degrees.
  • Dumb-bells can be used to increase resistance. Repeat to the opposite side.
Hip Abduction- Tband Hip Extension- Tband

  • Secure the band with a knot in the bottom of the doorway and loop the opposite end around the ankle.
  • Face the door side ways, keeping the knee straight pull the band away from the door.
  • Balance on the opposite leg and keep the back straight.
  • Slowly return to start position.  Resistance should allow smooth and normal hip motion without losing balance or trunk position.  
  • Work both legs.
  • Secure the band with a knot in the bottom of the doorway and loop the opposite end around the ankle.
  • Face the doorway and pull the band straight behind you keeping the knee straight.  Balance on the opposite leg and keep the back straight.  
  • Slowly return to the start position.  Resistance should allow  smooth and normal hip motion without losing balance or trunk position.  
  • Work both legs.
Squat Chops  

 

  • From a 1/4 squat position, sit back lowering ball to one heel.  

  • Keep knees behind feet, hips back, and head up. Push off of the back heel, straighten back knee and hip.  

  • Press the ball up and to a 1 o’clock position on the opposite side.

  • Rotate head and trunk towards ball.  Feel work in quads and gluteal muscles.  Return to start position and repeat.

  • Work both sides.

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