Hip injuries are common in those who participate in sports that demand explosive movements of the hip muscles. Weak lower abdominal muscles and tight ligaments also can contribute to hip muscle injuries. After having been cleared by the physician once a hip injury heals, weight training can be performed to strengthen the weakened muscles that have resulted from the hip injury. Ensure to move slowly and deliberately through the workouts without pain. If there has been a partial or total hip replacement then avoid bending at the hip more than 90 degrees, keep knees below the hips when sitting, do not cross the leg over the midline of the body, and avoid internal rotation of the hips. Perform the weight training workout two to three times per week.
The Bridge
This exercise strengthens your glutes, abs and hamstrings, which are important muscles for hip stabilization. Lie on the back and bend the knees. The feet are flat on the floor about 12 inches apart. Tighten the abs and glutes and raise the pelvis until it's in line with the knees. Keep the knees still. Hold for 15 to 20 seconds. Do three sets of 10. For added resistance, place a 10- to 25-pound plate on the pelvic region. This exercise can also be performed on a stability ball with the head and shoulders resting on the ball and the rest of the body in a table-top position.
The Squat
Squats are effective for strengthening the muscles around the hip. Stand holding a barbell across the meaty part of the shoulders called the trapezius muscles. The head is up and the back is in its natural alignment. Slowly lower the body until the thighs are parallel to the floor. Return to the starting position and repeat. Perform 15 to 20 repetitions for two to three sets.
Outer Leg Lifts/Hip Abduction
Lie on the left side of the body with the hips stacked and the legs slightly more forward than the hips. Rest the head in the left hand, placing the right hand on the floor for balance. Lift the right leg slowly, as far as comfortable. Hold at the top and lower it again, controlling the movement. Repeat without allowing the legs to touch. Perform three sets of 12 to 15 repetitions and switch sides. Use ankle weights for an added challenge. In addition, a hip abduction weight machine is effective for strengthening the hip abductors. Perform three sets of 12 to 15 repetitions.
Inner Leg Lifts/Hip Adduction
Lie on the right side of the body with the hips stacked. Bend the left leg to place the left heel in front of the right knee. Lift the right leg 6 to 8 inches off the ground. Hold for five seconds and lower. Perform three sets of 12 to 15 repetitions and switch sides. For an added challenge, use ankle weights. In addition, a hip adduction weight machine is effective for strengthening the hip adductors. Perform three sets of 12 to 15 repetitions.
Leg Extension
Because the origin of the quadriceps is located at the hip, strengthening the quadriceps will help strengthen the hip region after a hip injury. The leg extension machine is an effective weight training tool to build the quadriceps and muscles supporting the hips. Position the body in the leg extension machine with the knee lined up with the joint of the machine. Place the weighted pad over the ankles. In a slow controlled manner lift the weight while straightening, or extending the legs. Slowly lower the weight back to the beginning position. Repeat before the weight stack touches. Perform three sets of 12 to 15 repetitions.
References
- Sports Injury Info: Your Hip Flexor Injury
- "Exercise for Frail Elders"; Elizabeth Best-Martini and Kim A. Botenhagen-DiGenova; 2003
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