Outer snapping hip – Step 4

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. Swimming Run.

Stretching

15 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 with one foot on a chair and the other leg stretched out behind you. Shift your weight forwards 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 the bent leg, so that you feel a growing stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the other 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

Coodination

5 min 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 balancing with your eyes closed later.

Lie on your back with the ball under the training leg. Lift your hip off the floor and stretch your healthy leg. Hold the position for 10 seconds. Repeat the exercise alternately with the right and left leg.

“The Runner”. Stand on your training leg with your knee straight. Bend your body forwards at a 90-degree angle and lift your healthy leg straight out behind you and the opposite arm straight out in front of you. Keep your balance on your supporting leg for as long as possible. If necessary, use one hand to support yourself against the wall at the start. Once you feel confident, you can make the exercise more challenging by closing your eyes.

Strength

40 min of each training session

Attach an exercise band at hip height. Place the resistance band around your hips so that it is taut. Stand on your good leg with your side facing the resistance band. Push off with your good leg and land on the leg furthest away, so that the resistance band tightens further. Remember that the band must be positioned so that it provides resistance during the push-off. Repeat the exercise on the other leg

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

Lie on your stomach on a table. Hold the edge of the table with your hands at head height. Bend both knees. Tighten your glutes and lift your legs straight up towards the ceiling.

Stand with your feet hip-width apart and a tight elastic band around your ankles. Stand with your knees and hips slightly bent and place your hands on your hips. Take a step sideways to tighten the elastic band. Never bring your feet together more than at least one hip-width apart. The stretch on the elastic is therefore maintained while walking sideways.

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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.

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