Hip dysplasi – Step 1

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: Swimming (Crawl).

Stretching

Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.

Stand up straight with your hands on your hips. Gently arch your back and press down slightly with your hands to deepen the arch, so that you feel a gradual stretch in your abdominal muscles. Hold the position for 20 seconds. Relax for 20 seconds.

Coordination

Balance on two feet on the balance board. At first, use your hand to support yourself against the wall. Later, balance on one foot without support.
Try balancing with your eyes closed later.

Strength

Stand on a slippery surface with a tea towel under your foot. Point the toes of your working leg straight ahead. Slide your working leg out to the side and back again. Repeat the exercise with your toes pointing out to the side.

Lie on your back. Let the heel of the training leg rest on a smooth floor. Bend and stretch the training leg while maintaining contact with the ground.

“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.

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