Exercises for Hip Spring
Table of Contents
An effective way to address trigger hip syndrome is targeted exercises to help stretch and strengthen the tendons involved in the condition. Here we tell you the techniques in detail of each movement so that you can apply them and start improving.
Always remember to rely on the opinion of an orthopedic doctor such as Dr. José Felix Castillo to understand the viability and evolution of your condition.
Spring hip stretches
Stretching fulfills the main function of making the treated tendons more flexible, they are movements that stretch the tensor muscles that intervene in the functioning of the hip and are important to bring improvement to the condition.
Before starting, it is important to highlight the self-care that you should apply in your individual case, you can vary the intensity of the stretch and the repetitions as you feel the evolution of your muscles. If at any time you have pain, you should suspend the movement.
Stretching flexor muscles:
Kneel on a flat surface, if you feel discomfort in your knees place something padded underneath. Leave the leg of the affected hip on the floor and bend the other leg until you can rest your foot on the floor, keep your back straight.
With your hands on your hip and active abdomen begin to send your hip forward, slowly and measuring the level of tension in the upper thigh of the affected hip.
The stretch should be held for 15 to 30 seconds, return to the starting position, rest and repeat an average of 3 or 4 times.
Stretching of the piriformis:
Lay your back on the floor and bend your knees until the soles of your feet are on the floor. Then, bring your ankle from the side of your affected hip to the opposite knee and support it.
With the help of your hands, grab the thigh of your healthy leg and pull to try to bring your knee to your chest. The movement will produce a slight tension in the buttock of the affected leg, continue the tension as long as it is pleasant for about 30 seconds and repeat the process 4 times.
Hamstrings lying down:
While you are lying on your back, with your back on the floor, you should raise one leg upwards, stretched, with the use of your hands try to bring it towards your body. It is an intense movement so we recommend not demanding too much and evaluating the response of the tendons.
The tension is felt in the back of the thigh. The movement should last about 30 seconds and repeat at least 4 times.
Iliotibial band:
Find a wall on which you can rest the side of the affected hip, once you have the balance place the other foot in front and as close to the wall as possible, allow the hip to lean against the wall and tilt your body to the free side generating a slight tension in the lateral area of the hip.
Hold the tension for 30 seconds, repeat the operation 2 or 3 times.
Exercises for the Hip Spring
The exercises seek to strengthen the muscles involved in the movement of the hip and thus achieve better health of this joint.
We can recommend the following exercises with the intention of contributing to the well-being of your hip. However, remember not to overdemand it at the time of doing it to avoid unintentional pain or injury.
The bridge
With your back supported from the ground and your knees bent so that your feet can rest on the floor you will try to raise your hips with the help of the muscles in the area, when you raise your body it will look like a bridge supported only by your feet and shoulders, taking care of the straight line of the spine.
The exercise is short, you can hold it for a few seconds, although longer repetitions are recommended, between 10 or 12 per session.
Lateral movement
Lying on your side, on your healthy hip, you can bend your knees to a comfortable position, keeping your feet together and proceed to raise your knee by spreading your legs like a muppet’s mouth.
Hold for about 5 seconds in the position, return to the starting position and repeat in a range of 10 or 12 times.
Hunting dog
Lean on the floor with your knees and palms, activate the muscles of the abdomen to help take care of the spine.
Raise one hand in front of you and keep your balance, then lift the leg opposite the hand and regain your balance, maintain the position extending both limbs for a period of 5 seconds to return to the starting position and exchange.
If you don’t achieve the pose, you can try raising only your leg, until periodic strengthening allows you to complete the exercise.
You can repeat the same movement about 12 or 15 times.
Other exercises to strengthen your hip
The abdomen is a muscle that is indirectly involved in the function of the hip, a strategic exercise to improve health can be to strengthen the abdomen. A safe way to do this with your hip in spring is as follows:
Lying on your back, bend your knees until they are in an “L” shape, activate your abdomen by bringing your navel to your back, then slowly lower one leg until your foot is on the ground, then your second foot and restart the upward movement, that is, raise one knee with a slow movement and then the other.
The cycle can be repeated at least 12 times until you feel the heat of the muscles.
How effective are hip spring exercises?
Exercises and stretches give good results to patients with spring hips as long as they comply with them to the letter, consistently. The effectiveness lies in the evolution that each person has with the exercises, if they understand and respect the limits of their joint and if they focus on having the necessary patience for the muscle to be strengthened.
It is not an immediate treatment, but rather a wellness tool that requires patient commitment to function.