hip exercises

7/29/2019 Hip Exercises

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The Hip JointExercises and Injuries


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How would weak hamstrings, and tight hipflexor muscles affect the lower back?

Anterior Pelvic Tilt


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Anterior Tilt


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Anterior Tilt


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How can excessive anterior tilt be corrected?

Anterior Tilt


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Direction Injuries Cures

Anterior Tilt

1.) low back pain

2.) hamstring strain

3.) knee problems

A) Strengthenabdominal muscles

and hamstrings

B) Stretching hip

flexors (and erector

spinae)

Anterior Tilt


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During walking the gluteus medius and minimus abduct (or hold up)the free leg, preventing it from sagging.

Both are important in transferring weight from one leg to the other(e.g. running, hopping, skipping, etc.)

Their effectiveness decreases with age.

Lateral Pelvic Tilt


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Direction Injuries Cures

Lateral Tilt

1.) iliotibial band

syndrome

2.) low back pain --

usually one sided

3.) adductor strains

4.) lateral hip pain

A. Stretching hip

adductors,

B. Strengthen hip

abductors

Lateral Tilt


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Exercises for the Hip

Joint


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Compound An exercise that involves two or more joint

movements.

Isolated

An exercise that involves just one discerniblejoint movement.

Terminology


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Closed Chain

An exercise when the distal end of an extremity is fixedto any surface

Open Chain

An exercise when the distal end of an extremity is notfixed to any surface

Terminology


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Produces hip extension beyond 15 degrees; not usedextensively during walking

Strongly used during running, hopping, skipping, andjumping

Best isolated with the knee flexed to reduce hipextension from the hamstrings

40 degrees

Gluteus Maximus


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Hip Extensors Squats


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Hip Extensors Dead Lift


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Hip Extensors Lunge


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Hip Extensors Step Up


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Hip Extensors Leg Press


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Compound/Isolated Open/Closed

Squats C C

Deadlift C C

Lunge C O

Step up C O

Leg Press C O

Hip Extension


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Not heavily used in ordinary movements Horse back riding, the breaststroke kick in swimming

Hip Adductor Muscles


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Hip Adductors Seated


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Hip Adductors Lever


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Hip Abductors Cable


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Hip Abductors Seated


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Hip Abductors Lever


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Cable I O

Seated I O

Lever I O

Hip Abductors/

Adductors


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Hip Flexors Leg Raise


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Hip Flexors Lever


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Strong hip flexor muscle Raises legs off the floor from the

supine position.

Pulls anteriorly on the lower lumbarvertebrae May aggravate lower back problems Strong abdominal muscles can prevent

lumbar strain

Used during complete sit-ups andstraight leg sit-ups.

Stretching this muscle requires hyper-extension of the hip.

Iliopsoas


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LegRaise I O

Lever I O

Hip Flexors


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Opposite action of the muscle For example, to stretch a hip extensor

muscle, perform hip flexion.

Stretching


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Gluteal Muscles -

Stretching


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Abductors - Stretching


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Hip Flexors - Stretching


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Prevents external rotation at the hip is flexed

Strengthening

Stretching

Tensor Fasciae Latae


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Abductors (IT Band) -

Stretching


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HIP INJURIES


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Hip Pointer


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A hip pointer is a contusion to the iliac crest, thesurrounding soft tissue structures, or the greater trochanter

of the femur.

Typically, the injury is caused by a direct blow or fall.

HIP POINTER


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HIP DISLOCATION


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Any traumatic hip dislocation requires immediatetreatment, ideally within six hours or less.

This is because a traumatic hip dislocation interrupts thenormal blood circulation to the top of the femur, deprivingthe bone of its vital oxygen supply.

Unless the dislocated hip is reduced (replaced in itssocket) promptly, and normal circulation is restored

within the hip joint, there can be permanent damage tothe head of the femur. This permanent damage is calledavascular necrosis.

Dislocation


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January 13, 1991, Bo Jackson partiallydislocated his hip, tearing the bloodvessels to the neck and head of thefemur.

X-rays revealed a small fracture to theposterior of the hip socket.

Four weeks later, scans of the jointshowed the beginning of vascularnecrosis, in which the bone cells diebecause of deficient blood supply, and

chondrolysis, in which cartilagedegenerates.

Eventually Jackson would require a totalhip replacement which relieves him ofpain and allows him full range of motion.

Dislocation


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HIP REPLACEMENT

SURGERY


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1. Osteoarthritis is perhaps the most common cause for hipreplacement surgery.

2. Avascular necrosis is another cause of degeneration of thehip joint.

3. Abnormalities of hip jointfunction resulting fromfractures of the hip andsome types of hip

conditions that appear inchildhood can also lead todegeneration many yearsafter an injury.

Causes


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Surgery - FYI


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Acetabular component metal shell with plasticinner socket

Femoral component

metal stem with a metalor ceramic head

Parts


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Operation


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Dislocate the hip joint

Cut femoral neck with power saw

Removing the femoral head


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Power drill and special reamer remove the cartilage

Bone is formed to fit the metal shell

Reaming the Acetabulum

I h A b l


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Inserting the Acetabular

Component


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Preparing Femoral Canal


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Inserting the Femoral

Stem

A hi h F l


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Attaching the Femoral

Head


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Completed


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