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: 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 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.
Sit with your knees bent and the soles of your feet facing each other. Place your hands on both knees and slowly press your knees apart to increase the 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 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
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
Attach an exercise band at hip height in front of you. Sit on a chair with your face towards the exercise band. Wrap the exercise band around your ankle. Lift and stretch your leg. Then slowly bend your knee to tighten the resistance band. Hold the tension for a few seconds and slowly stretch the knee again.
Attach an exercise band at ankle height behind you. Sit on a chair with your back against the resistance band. Wrap the elastic band around your shin just above the ankle. Slowly stretch your knee to tighten the elastic band. Hold the tension for a few seconds and slowly bend your knee again.
Stand with your back against the wall and your weight on both legs. Slowly bend your knees to 90 degrees and slowly stand up again.
Stand on a smooth surface with a towel under your foot. The toes of the training leg point straight ahead. Slide your training 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 90 degrees. Place an exercise band around your thigh just above your knees. Lift your pelvis and spread your knees until the elastic is tight. Hold the position for a few seconds and 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 stretched. Press your heels into the ground, tense up your entire body and lift your hips off the ground. Hold the tension for as long as possible. The exercise can be made more difficult by lifting one leg.
