Author Topic: Specific Hip strengthening exercises? (Read 5348 times)

MaryEllen · « **on:** February 03, 2012, 11:52:29 AM »

Hi again,
I have come to the conclusion that I need to strengthen the muscles while I'm waiting to run again. I'm walking a minimum of 5 miles/day and doing some general stretching and weight work, but I would love some suggestions for specific hip strengthening that any of you found helpful.
Thanks. This is a great resource!
Mary Ellen

Dannywayoflife · « **Reply #1 on:** February 03, 2012, 12:24:43 PM »

Personally I am using lateral lifts, front lifts, body weight squats, side lunges, hydro pool, standing on one leg. There's loads you can do. I'm going to start with one of those stability balls to.

MaryEllen · « **Reply #2 on:** February 03, 2012, 12:49:00 PM »

Thanks Danny!

curt · « **Reply #3 on:** February 03, 2012, 02:17:46 PM »

Anything that uses your stabilizers is great. Most of them were weakened from the surgery. Balancing on the operative side while doing anything will help, and I've started doing the abduction and adduction machines at the gym. Makes me a little sore, but it feels like workout sore if you know what I mean. All in the name of a steady and straight gait when I do start running again.

Curt

MaryEllen · « **Reply #4 on:** February 03, 2012, 03:37:02 PM »

Thanks Curt. Good idea. I was doing one leg balancing as part of my earlier pt, but I had kind of "moved on"... back to basics!
I wonder if theraband abduction/adduction will work the same as a gym machine?

jjmclain · « **Reply #5 on:** February 03, 2012, 04:23:01 PM »

The bands are better than the machines and you will get the additional work to the stabilizers when you balance on the operated leg to work the other leg. Hope that helps!

MaryEllen · « **Reply #6 on:** February 03, 2012, 06:04:10 PM »

Awesome. I have therabands and can start immediately!

David · « **Reply #7 on:** February 03, 2012, 06:33:05 PM »

In addition to what everyone said already, try the Bosa ball, good stuff.
If you are near water take up stand up paddleboarding, awesome for the core and stabilizers.
D.

MaryEllen · « **Reply #8 on:** February 03, 2012, 06:59:41 PM »

LOL... North Dakota!!

curt · « **Reply #9 on:** February 03, 2012, 10:18:08 PM »

paddle skating?

Curt

Dannywayoflife · « **Reply #10 on:** February 04, 2012, 05:17:40 AM »

Bosa ball thats it id forgotten the name of it! Ill have to search amazon for one.

MaryEllen · « **Reply #11 on:** February 04, 2012, 06:51:23 AM »

You never know, Curt, I might just start the next big thing!!

David · « **Reply #12 on:** February 04, 2012, 08:46:15 AM »

Hey it's been done with a windsurfing board on ice, why not a paddle board?
I would not want to fall off though...

jjmclain · « **Reply #13 on:** February 04, 2012, 08:51:47 AM »

They are called Bosu Balls and they are great! You should be able to find one online.

David · « **Reply #14 on:** February 04, 2012, 09:05:57 AM »

I got the Espanola version June...

Dannywayoflife · « **Reply #15 on:** February 04, 2012, 09:06:31 AM »

Thanks for the spelling correction. I couldn't find one cos I was spelling it wrong!

ScubaDuck · « **Reply #16 on:** February 04, 2012, 12:23:24 PM »

I agree with the others. Doing movements and exercises while balancing is great. My PT included standing on a cushion with my operated leg and throwing a ball at a rebound net and catching it. I am a big fan of the bands more than the adductor and abductor machines.

Here area couple of others. I do an exercises lying on my side with my upper foot supported on a chair and life the lower leg up. That one is a killer. There is one where I stand holding a jump rope type support around something up high and lift my foot up toward my crotch. Then swing the knee out to the side and back to the front. That is a great stretch also. The best exercise is standing on one leg and moving the other leg back and lifting up toward the chest in an exaggerated running motion. You will feel that in your butt for sure.

Best wishes.

Dan

jjmclain · « **Reply #17 on:** February 04, 2012, 01:52:40 PM »

LOL David! I figured he'd need the "English" version if he was ordering online! They really are great!

ROMEO ELIAS · « **Reply #18 on:** February 24, 2012, 05:06:35 PM »

I had my Lt. Hip resurfaced back in January of 2008. I've been running for about 30 years. I run an average of about 3miles a day 6 days a week. However since a year after my surgery I've been running every other day 3 to 4 miles. When I was given the go ahead to start working out I noticed that if I would work out every day at this distance that I would be sore the next day, so I figured that I try running every other day. Since then I've had very little soreness. The thing that I wonder about is that before my surgery, not only was I diagnosed with osteoarthritis but also bursitis. I don't no if my soreness in my hip is due to over doing it or the bursitis in the area of my left hip. Thank You. Romeo Elias

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Author Topic: Specific Hip strengthening exercises? (Read 5348 times)

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