Weakness in the hip, what injuries does it cause?

Samantha Trapp & James Conley

Strengthening the Hip

Sport Specific Weak hips cause lower extremity

injuries Cross country runners, especially

women, get hip injuries Correct weak hip musculature

Hip

MUSCLES

Gluteus Maximus Gluteus Medius Gluteus Minimus Piriformis Obturator Internus Gemelli Superior &

Inferior Quadratus Femoris Obturator Externus

FUNCTION OF HIP JOINT Extension of thigh,

external rotation ( Gluteus Med, and Min)

Abduction and internal rotation of thigh

(Piriformis, O. I. & Gemelli S & I) external rotation, extension of thigh, and abduction of flexed thigh

(Quad Fem & Obt. Ex.) External rotation of thigh

Testing for Hip Weakness

2 types: Manual, and Functional Manual- test performed by sports

professionals Functional- observed while doing a

single leg squat or lunge (abductor weakness)

Single Leg Squat

Place chair behind person Stand 1 leg off the ground Squat toward chair Indicator of hip weakness is the

inability to maintain the knee in alignment with the hip or foot when squatting/ lunging

Training Hips (Phase 1)

2-3 sets, 15-20 reps, 2 days/ week

Side lying hip abduction Prone hip extension Single leg balance with shoulder row 2-3 sets, 10 sec. hold, 2 days/week

Training Hip (Phase 2)

2-3 sets, 10 reps, 2 days/ week

Squats LungesPerform 1-2 sets, 10-15 reps, 2

days/ week Side bridge

with straight leg raise