Outer snapping hip – Step 3

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: Cycling with the saddle up high. Swimming Run at increasing speeds and distances

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.

Sit on your left knee and right foot. Bend your right leg at a 90-degree angle at the hip and knee. Extend your left knee as far back as possible, with your foot raised and resting on a small box. Push your hips forwards and downwards without arching your lower back, so that you feel a gradual stretch at the front of your hip. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto your bent leg, so that you feel a gradual stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Lie on your back with one leg straight. Bend the other leg and place your foot on the other side of the stretched leg. With both hands, pull your knee up towards the opposite shoulder so that your buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.

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.

Sit on your left knee with your left leg facing backwards. Bend your right hip and knee 90 degrees so that your thigh is horizontally forwards and the sole of your foot is on the floor. Keep your hands on your right thigh in front of your body. Bend your body to the right, stretching the outside of your right hip. Hold the stretch for 15 seconds and return your body to the starting position. Switch the position of the right and left leg and repeat the exercise on the opposite side.

Coodination

5 min of each training session

Tilt board. Balance on two legs, possibly with your hand supporting the wall. Later balance on one leg without support. Look forwards and keep your knee bent.

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

40 minutes of each training session

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. Place the resistance band around your thighs just above your knees. Lift the top knee away from the bottom knee as far as possible. Hold the position for a few seconds and slowly return to the starting position

Lie on your side with the working leg on top and an exercise band wrapped around your lower legs just above the ankles. Lie with your upper body slightly rotated forwards so that your navel is facing the floor. Tighten your glutes and lift the top leg backwards. Hold the leg raised for a few seconds, then lift it towards the ceiling. Hold the leg for a few seconds and slowly lower it back to the starting position.

‘Sideboard’. Lie on your side, supporting yourself on your forearm and foot, with your legs stretched out and the leg you are exercising at the top. Lift your hips so that your body is straight. Hold the position for as long as possible, then lower your hips back to the starting position.

Stand on one leg, push off, jump to the side and land on the opposite leg. Repeat the exercise, alternating between your right and left legs.

“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.

Kneel on your knees and support on stretched arms. Lift one leg backwards so that your thigh is horizontal in line with your back and your knee is bent 90 degrees so your foot is facing the ceiling. Then bring your knee straight out to the side so that your thigh is still horizontal. Hold the position for a few seconds and bring your leg back to the starting position with both knees on the floor. Do the same exercise alternately on the right and left leg.

Back to the top