Outer snapping hip – Step 2

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unlimited: Cycling with the saddle up high. Swimming. Light jogging

Stretching

20 minutes of each training session

Lie on your back. Pull the training leg up towards your head so that the back thigh is increasingly stretched. Perform the exercise with both knees straight and bent. Hold the stretch for 20 seconds. Relax for 20 seconds.

Stand with support. Bend your knee and grasp your foot with your hand. Pull your foot up and your knee slightly backwards, so that your thigh is increasingly stretched. Hold the stretch for 20 seconds. Relax for 20 seconds. The exercise can also be performed lying down.

Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto your bent leg, so that you feel a gradual stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Lie on your back with one leg straight, the other leg bent and your foot on the other side of the straight leg. Pull your knee up towards the opposite shoulder so that your buttocks become increasingly stretched. Hold the stretch for 20 seconds. Relax for 20 seconds.

Lie on your back. Place one leg over the other and pull on the hamstring of the lower leg. Pull the leg up towards your head so that the buttocks of the upper leg are increasingly stretched. Hold the stretch for 20 seconds. Relax for 20 seconds.

Coodination

5 minutes of each training session

Tilt board. Balance on two legs, possibly with your hand supporting the wall. Later balance on one leg without support. Look forwards and keep your knee bent.

Stand on one leg. Bounce the ball off the wall.

Strength

35 minutes of each training session

Attach an exercise band 10 cm above floor level. Stand with your side facing the exercise band, with the working leg closest to the band. Place the band around the working leg. Position the band between the knee and the ankle (the lower the position, the greater the resistance). Slowly move the leg to the side (in front of the supporting leg) so that the band tightens. Hold the tension for a few seconds and slowly return the leg to the starting position.

Get up on a stool (or steps). Go down again. Alternate going up and down first with the right and then the left leg. The load can be increased by putting on a backpack and gradually increasing the ballast in the backpack

Lie on your side with your lower leg bent at the hip and knee, and your working leg on top. Lie with your upper body slightly rotated forwards so that your navel is facing the floor. Tighten your glutes and lift your top leg backwards. Hold your leg raised for a few seconds, then lift it towards the ceiling. Hold it there for a few seconds, then slowly lower it back to the starting position.

Stand on one foot on the outside of a step with your foot parallel to the step. The other foot hangs freely outside the step. Support with your hand against the wall if necessary. Pull the free hip up so that the foot is lifted higher than the supporting foot. Hold the position statically for at least 10 seconds and slowly bring the leg back down. Repeat the exercise on the other leg.

“The Clam”. Lie on your side with your hips and knees bent, with the working leg on top. Rotate slightly forwards so that your navel is pointing towards the floor. Lift the top knee away from the bottom knee, keeping your feet together.

Lie on your side with your forearm and knee on the floor, knees bent, and the working leg on top. Lift your hips so that your body is straight. Hold the position for at least 5 seconds. Slowly lower your hips back to the starting position.

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