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Hip

Hip. By William Smashey, Jon Vogeding , Vince Colucci. Hip training PRograms. Sports medicine researchers have begun to realize that weakness in the hips contribute to hip injuries or lower extremity injuries.

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Hip

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  1. Hip By William Smashey, Jon Vogeding, Vince Colucci

  2. Hip training PRograms • Sports medicine researchers have begun to realize that weakness in the hips contribute to hip injuries or lower extremity injuries. • Today training programs inadequately train the hips or omit core training altogether. • Ice Hockey Goalies and runners are at high risk for these injuries

  3. Muscle make-up of hip • Gluteus Maximus • Gluteus Minimus • Gluteus Medius • Piriformis • ObturatorinternusGamelli • QuadratusFemoris • Obturatorexternus

  4. TRAINING THE HIPS • Coaches and Athletes need to be able to recognize when an athlete is weak in his or her hips and correct it with specific exercise strategies. • If an athlete demonstrates functional hip weakness her or she should begin on Phase 1 of the workout.

  5. Phase One Side Lying Hip Abduction Single Leg Balance with shoulder row

  6. Phase Two Squats Lunges Side Bridge with Straight Leg raise

  7. Gluteus Medius (GM) • Origin: Outer surface of the ilium between the middle and posterior gluteal line. • Insertion: Lateral surface of the greater trochanter of the femur • Primarily a hip abductor. Frontal plan • stability of the pelvic. • Weak GM: can result in numerous lower extremities injuries and abnormalities in the gait cycle.

  8. Trendelenburg Test • Testing……. • Most Commonly Known • Assess the ability of the GM to hold the pelvic level. • The Single-leg balance and anterior overhead reach test.

  9. Strengthening the GM • Exercises • Cable Hip Abductor • Seated Machine hip abductor • Side lying leg lifts Both Bilateral and unilateral Squats on a stable or unstable surface. High Reps.

  10. Exercising Post Hip Injury • Ask a Doctor • Hip Injury vs. Hip Replacement • Ranges of Motion • Exertion

  11. Exercises • Just a few • The Bridge • The Squat • Outer Leg Lifts/ Hip Abduction • Inner Leg Lifts/ Hip Adduction • Leg Extension • Sets/Reps • 3/15

  12. Application • Starter • Re-strengthening • Warnings

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