This rehabilitation guide for pain on the outside of the hip has been produced in collaboration with Dr Marie Bagger Bohn, PhD, Senior Researcher at Horsens Regional Hospital, and Dr Jeppe Lange, PhD, Head of Research and Consultant at the Department of Orthopaedic Surgery, Horsens Regional Hospital, and Deputy Head of the Department of Clinical Medicine, Aarhus University. Jeppe Lange, PhD, Head of Research, Department of Orthopaedic Surgery, Horsens Regional Hospital, and Deputy Head of the Department of Clinical Medicine, Aarhus University.
Condition
Unlimited: Cycling with the saddle up. Swimming. Walking.
Stretching
20 minutes of each training session
Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.
Stand on one leg. Support yourself with one hand against a wall or chair. Bend the opposite knee and grasp your foot with the hand on the same side. Pull your foot upwards and your knee slightly backwards, so that you feel a gradual stretch in your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs. The exercise can also be performed lying on your side or stomach.
Sit with your knees bent and the soles of your feet touching. Place your hands on both knees and slowly push your knees apart, so that you feel a gradual stretch in your groin. Hold the stretch for 20 seconds. Relax for 20 seconds.
Lie on your back. Bend your right leg 90 degrees at the hip and knee Place the outside of your left foot against your right knee. With your hands on the back of your right knee, pull your leg up towards your head, so that the buttocks of your left leg become increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Lie on your stomach with your arms out to the sides and your elbows bent at a 90-degree angle, so that your palms are next to your head. Straighten your arms so that your back arches backwards, whilst keeping your pelvis 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 feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try holding it later balancing with your eyes closed
Lie on your back with a ball or stick under both feet. Roll the ball back and forth at a steady pace while lifting your hips.
Strength
45 minutes of each training session
Secure an exercise band at hip height in front of you. Sit on a chair facing the exercise band. Loop the exercise band around your ankle. Lift and extend your leg. Then slowly bend your knee so that the exercise band tightens. Hold the tension for a few seconds and slowly straighten your knee again.
Attach an exercise band at ankle height behind you. Sit on a chair with your back against the exercise band. Loop the exercise band around your shin, just above the ankle joint. Slowly straighten your knee so that the exercise band tightens. Hold the tension for a few seconds, then slowly bend your knee again.
Stand with your back against the wall, with your weight evenly distributed between both feet. Slowly bend your knees to a 90-degree angle, then stand up again gently.
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 with your legs bent at a 90-degree angle. Place an exercise band around your thighs just above your knees. Lift your pelvis and spread your knees apart until the band is taut. Hold the position for a few seconds, then slowly bring your knees back together.
‘Plank. Lie on the floor on your stomach, supporting only your elbows and toes so that your hips do not touch the floor. Hold the position for as long as possible.
“Hamstring plank”. Lie on your back with your body fully extended. Press your heels into the floor, tense your whole body, and lift your hips off the floor. Hold the tension for as long as possible. The exercise can be made more difficult by lifting one leg.