Side lying hip abduction is a good introductory exercise for hip pain treatment. Hip pain can originate from a variety of musculoskeletal structures including but not limited to: the lumbar spine, sacroiliac joint, hip joint and muscles/tendons of the hip. When the gluteus medius/minimus muscles are involved in a hip tendonitis or tendonosis, strengthening exercises are effective for remodeling and strengthening the hip muscles. It can take a minimum of at least 6-8 weeks to rehabilitate a hip tendon injury.
How to perform:
- Start by lying on the uninvolved side with your bottom hand underneath your head.
- Stack your hips vertically with your bottom leg bent
- Raise your top leg up while keeping the leg straight until it reaches full range of motion and slowly lower (make sure you control the lowering)
- Repeated for 10-15 reps or until the muscles in your involved hip reach fatigue
- Switch sides and perform on the opposite side
- Perform 2-3 sets per day
- Continue performing daily for at least 6-8 weeks for hip pain
- Discontinue if your hip symptoms are worsened afterwards and remain worse
Side lying hip abduction is an effective exercise for hip pain treatment.
We always recommend making an appointment for any new onset spinal or extremity pain as well as for re-aggravations of previous symptoms to properly diagnose the underlying cause and to determine the most appropriate treatment.
To make an appointment, click on the following link: https://ledermanchiropractic.janeapp.com/
Yours in health,