The acetabular labrum is a ring of fibrocartilage that links to the outer edge of the hip. The main function of the hip labrum is to enhance joint stability by providing extra structural support. This added reinforcement is specifically given to the hip socket. The other critical function of the acetabular labrum is to increase joint congruity. This allows the labrum to evenly disburse forces across the hip joint. Hip labrum exercises will focus on the adductor (inner thigh) and gluteal (buttocks) muscles. Weight-bearing (standing) activities will increase stability and mobility around the hip.
Seated Hip Adduction
Seated hip adduction can be performed on a nautilus or cybex machine. This movement will engage the adductor longus and brevis muscles. Place your hips and spine against the back support pad.
Position each leg in its individual mechanism with the lower legs relaxed. Initiate the motion by pressing your knees inward through the pads. Keep pressing until the knee pads touch lightly at the mid-line area. The eccentric (outward) phase begins by allowing the leg mechanisms to gradually separate. Pause slightly at a full range of motion of the hip. Continue to perform repetitions until the desired number is attained.
Standing Hip Abduction
Standing hip abduction will involve the post gluteus medius (side of buttocks). Apply a weighted cuff to both ankles. This exercise is unilateral in nature, with one leg in motion and one leg providing stability. Keep both legs straight, with your hands placed on a support structure (pole or wall).
The movement leg is placed slightly behind the standing leg. The identified motion leg will be brought outward, away from the mid-line. Move the leg without shifting the hips. After a one-second hold, bring the leg toward your mid-line. Make sure your torso (spinal column) stays erect throughout the exercise. Once a sufficient number of reps are achieved, change leg positions.
Single Leg Stance with Ball Catch
A single-leg stance can build stabilization through the hip joint. Stand straight up on one leg, with the opposite leg bent at the knee. Stand about 10 feet from a wall, while holding a ball. A ball of any size with a soft texture, such as a Nerf ball, is appropriate to use. Play catch with yourself by bouncing the ball off the wall and grabbing the rebound. As you play catch, remain standing on one leg for a certain amount of time. Engaging your abdominal wall helps maintain your balance. Keep the elevated leg at a right angle (knee at 90 degrees), which creates better overall stability. Switch leg positions every 20 to 30 seconds.
References
- "Biomechanics of Sport and Exercise"; Peter McGinnis; 2004
- "Dr. Nicholas Romanov's Pose Method for Hamstring and Hip Exercises"; Nicholas Romanov; 2002
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