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Hip and pelvis

Injuries to the pelvis, hip, and thigh involve the largest soft tissue structures in the body. Such injuries can be extremely disabling and often require a substantial amount of time for rehabilitation. The whole lower extremity must be considered, along with gait analysis and posture. When rehabilitating the hip and pelvis,proprioceptive and balance activities should be incorporated into the program at an early stage.

Hip strengthening

Each exercise should be performed in a slow and controlled manner. Resistance may be added by using cuff weights or rubber tubing. Perform 2 or 3 sets of 10–15 repetitions.

Hip abduction (gluteus minimus/maximus, tensor fasciae latae)

Lying on your uninvolved side, slowly lift the involved leg straight out to the side. Hold for 5 seconds, slowly lower. Repeat.

Hip adduction (adductors)

Lying on your involved side, bring your uninvolved leg behind you. Lift the involved leg 6 in (15 cm) straight up off the floor. Hold for 5 seconds, then slowly lower. Repeat.

Hip flexion (rectus femoris, iliopsoas)

In a seated position, slowly lift the entire involved leg from the hip. Hold for 5 seconds, then slowly lower.Repeat.

Gluteal extension (gluteus maximus)

Lying face down, bend the knee of the involved leg to 90°. Lift the entire leg from the hip, keeping your knee in the 90° position. Hold for 5 seconds, then slowly lower. Repeat.

Hip extension (hamstrings, gluteus maximus)

Lie face down, legs out straight. Lift the entire involved leg from the hip, keeping the leg straight. Hold for 5 seconds, then slowly lower. Repeat.

Hip internal/external rotation (internal/external rotator muscles)

Sitting on the edge of a table or a high chair with your upper legs supported and knees bent, rotate your leg from the hip to the outside, hold for 5 seconds. Slowly return and then rotate to the inside, hold for 5 seconds,then slowly lower. Repeat. Sliding-board exercises have a beneficial effect on groin injuries.

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