Here are some simple exercises for help strengthening and mobilizing your hip joint to help you recover from a hip labral tear. These exercises all help build the glute and hip muscles and then help improve your joint mobility in all planes to help minimize your risk of reinjuring your hip. If any of these exercises cause pain or produce new symptoms, please stop and consult with your medical provider.
To do a standing hip flexor stretch, you're gonna stand with your feet staggered, and then shift your weight forward until you feel a stretch to the front of that hip. You can hold that for 30 seconds and work up to performing three times on each side.
To do an inner thigh stretch, you're gonna stand with your feet a little wider than hip width apart, and then you're gonna shift your weight over to one leg. This kneel will bend. This kneel will stay straight. And then you should feel a gentle stretch all through the inside of your thigh there. You can hold that for about 30 seconds. Do three times on each side. If you don't feel a lot of a stretch, you can take your hand and give yourself a little pressure at the hip joint to help get even more of a comfortable stretch to the inside of your thigh there.
A standing hip abduction exercise is great for strengthening both of your hips. You're gonna be balancing on one leg a little bend in your knee just to keep that knee joint nice and soft. Take your other leg and lift it up to the side. The goal isn’t to lift this super high, but to lift it as far as you can go while controlling your posture and your stability through that leg. If it's really hard to balance on one leg, you can always put your fingertips or hands on a countertop or chair just so you can perform this exercise more comfortably and safely. You're going to really feel the hip muscles of that stance leg working and the muscles of your lifting leg. You can do that ten times each side and about 2 to 3 sets total. As much as a good challenge for you.
To do a single leg bridge, you can lay on the ground or on your bed wherever you're more comfortable. You're gonna lie on your back. Take your hands put em at your side, and then you're gonna lift one leg into the air. Then you're going to use your hip and glute to push down to the ground. Lift your hips as high as you can go and come back down. Try to keep your pelvis nice and level as you do this. Try not to let it drop to the side or lift super far up. This leg should stay straight to help challenge that hip flexor and core. If that’s a little too hard for you you can always let your heel rest on the ground and do a modified single leg bridge like that. You can do that ten times on each side in about 2 to 3 sets total.
A horizontal squat stretch is a great way to stretch out the inner part of your thigh and hip joint. You should get on all fours on the ground or bed wherever you're comfortable. And then I want you to spread your knees a little wider than your hands. Then sit your hips back until you start to feel a gentle, comfortable stretch through the glute muscles and the inside of your thighs. Hold this for about 30 seconds and do three times total.
To learn more about hip labral tears, please call us at Sports-health.com. And thanks for watching.
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