This rehabilitation guide for pain on the outside of the hip has been developed in collaboration with Marie Bagger Bohn, PhD, Senior Researcher, Regional Hospital Horsens, Denmark, and Jeppe Lange, PhD, Consultant, Department of Orthopaedic Surgery, Regional Hospital Horsens, Denmark, and Deputy Head of the Department of Clinical Medicine, Aarhus University.
Condition
Unlimited: Swimming
Stretching
5 minutes of each training session
Stand up straight with your hands on your hips. Slowly sway backwards and squeeze slightly with your hands to increase the sway so that the abdominal muscles become increasingly stretched. Hold the position for 20 seconds. Relax for 20 seconds
Lie on your stomach with your arms out to the side and your elbow bent 90 degrees so your palms are next to your head. Stretch your arms so that your back is arched backwards while your pelvis remains on the floor. Hold the stretch for 15 seconds and slowly return to the starting position.
Coordination
5 minutes of each training session
Stand on one leg on the floor. Look forwards and keep your knee slightly bent. Initially, support your hand against the wall. Later make the exercise more difficult by closing your eyes
Strength
50 minutes of each training session
Lie on your back with your legs straight. Wrap an elastic band around your legs just above your knees. Press your legs as far apart as possible to tighten the elastic band. Hold the outer position for a few seconds and bring your legs back together to the starting position.
‘Lying pelvic lift’. Lie on your back with your legs bent and the soles of your feet on the floor. Slowly lift your pelvis and lower back off the floor and hold the position for a few seconds. Your back and thighs should be in a straight line. Slowly lower your pelvis again.
Stand with about 40 cm between your legs. Take one step to the side and bring your legs together again (but still 40 cm between your legs). Continue with several steps to the side. Then switch to the opposite direction.
Lie on your stomach with your legs straight and both arms stretched above your head. Raise your upper body and arms. Hold the tension for a few seconds. Slowly lower your upper body and arms again.
Lie on your back with your hands on your chest. Bend your knees. Lift your upper body off the floor. Hold the position for a few seconds and slowly lower your upper body again. Keep your lower back pressed against the floor throughout the exercise.
