Condition
Unlimited: Cycling with the saddle up. Swimming and light jogging
Stretching
5 minutes of each training session
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.
Stand on one leg. Support with one hand on a wall/chair. Bend the opposite knee and grasp the foot with the hand on the same side. Pull your foot up and your knee slightly backwards, so that your front thigh becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg. The exercise can also be performed lying on your side or stomach.
Stand with your legs spread apart. One leg straight and the other slightly bent. Shift your weight sideways onto the bent leg so that there is an increasing stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg
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
Balance on two legs on the seesaw. Initially support with your hand against the wall. Later, balance on one leg without support. Later, try to hold Balance with your eyes closed
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.
‘Pelvic lift with knee extension’. Lie on your back with your knees bent. Lift one leg straight up and simultaneously lift your hips off the floor. Your back, thighs and lower legs should be in a straight line. Hold the position for a few seconds and slowly lower your hips to the floor again. Repeat the exercise on the right and left leg alternately.
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 training leg on top. Rotate forwards slightly so your belly button points towards the ground. Lift the top knee free from the bottom knee while keeping the feet together.
‘Squat. Stand up straight. Keep your hands together. Slowly bend your knees and hips (max until the ball is at table level). Your knees should point straight ahead over your toes. Hold the position for 5 seconds and slowly stand up to the starting position.
Lie on the floor with your arms above your head and legs straight. Lift your right arm and left leg simultaneously. Then lift the opposite arm and leg.
‘Pelvic lift with knee extension’. Lie on your back with your knees bent. Lift one leg straight up and simultaneously lift your hips off the floor. Your back, thighs and lower legs should be in a straight line. Hold the position for a few seconds and slowly lower your hips to the floor again. Repeat the exercise on the right and left leg alternately.
