Although the gluteus medius is the main hip abductor muscle to move the leg outward in a sideways motion, the hip abductor muscle group also includes the psoas, piriformis and tensor fascia latae of the hips; the quadratus lumborum in the lower back; and the rectus femoris on the front of the thigh. Stretching the abductors helps fix hip dysfunction and conditions such as hip abductor tendinitis and hip abductor pain syndrome.
Hold-Relax Technique
Two effective methods can increase flexibility and range of motion in the hip abductors. These techniques are common in hip abductor rehabilitation. You should use the hold-relax technique if you are experiencing pain in your hip abductors. This technique causes relaxation in the overactive hip muscle, leading to less pain. To use this technique, breathe in and assume a hip abductor stretch position. Hold yourself in place and slowly squeeze the targeted muscle until you feel pain. Once pain is present, maintain the squeeze for five to eight seconds, then breathe out and relax. Do three repetitions.
Contract-Relax Technique
If you are not in pain, use the contract-relax technique. This technique is similar to the hold-relax technique, but without using the pain as a signal to stop increasing the muscular contraction and to start counting. Instead, assume the stretch and inhale as you squeeze the muscle very tightly. Hold for five to eight seconds and then exhale as you relax.
Gluteus Medius and Gluteus Minimus Stretches
There are two main types of hip abductor stretches. One focuses on the back of the hips where the glutes are. The other works more on the outer thigh area. To target the gluteus medius and minimus, perform the lying crossover stretch. Begin lying on your back with your arms on the floor perpendicular to your body. Raise your left leg straight up to the ceiling and then lower it to your right at a 90-degree angle to the body until it touches the floor. The left leg crosses the right as you lower the leg. Stretch the right leg the opposite way, or only stretch the side that hurts.
Tensor Fasciae Latae Stretches
You stretch the tensor fascia latae with your legs bent instead of straight like with the gluteus medius stretch. An example is the lying iliotibial stretch. To perform this exercise, lie on your right side with your head relaxed on your right arm, your left leg bent behind you and your right foot crossed onto your left outer knee. Use your left arm to pull your left ankle toward your buttocks. Switch sides, or only stretch the side that is in pain. This stretch also lengthens the rectus femoris.
References
- "The Iowa Orthopaedic Journal;" Rationale for Treatment of Hip Abductor Pain Syndrome; Dennis Bewyer and Kathryn Bewyer; 2003
- "Running Times"; Ask the Coaches: Recovering From Hip Abductor Tendonitis; Dr. Cathty Fieseler
- American Chiropractic Association Rehab Council; Hip Extension and Abduction Dysfunction; Donald J. Fedoryk
- ExRx.net: Lying Crossover Stretch
- ExRx.net: Lying Iliotibial Stretch
Member Comments