![]() ![]() journal of orthopaedic & sports physical therapy, 41(8), 560-570.Įarl, J. Hip strengthening prior to functional exercises reduces pain sooner than quadriceps strengthening in females with patellofemoral pain syndrome: a randomized clinical trial. Journal of Orthopaedic & Sports Physical Therapy, 39(7), 532-540.ĭolak, K. Gluteal muscle activation during common therapeutic exercises. Key points: Ensure your pelvis does not rotate backwards during the lift.ĭistefano, L. Start position: Lie on your side with your head supported, knees straight and feet together.Īction: Lift your top leg off your bottom leg as high as possible without rotation of your pelvis. The exercise images and instructions are below. Progressions can be made by adding weight to the distal ankle. Also some patients will hitch their pelvis during the lift, as opposed to isolating the movement at the hip joint. A cheat move is to roll your pelvis backward, therefore improving the mechanical advantage of other muscles to lift the leg. Like any exercise, if it is not done correctly then it will be ineffective. Giphart et al 2012 showed that when this exercise was performed in external rotation it was very effective at recruiting piriformis, an important external rotator of the hip.įurthermore side-lying hip abduction has been included in exercise programs demonstrating the effectiveness of hip strengthening for reducing patellofemoral pain (Dolak et al 2011 Earl et al 2011 Fukuda et al 2010 Fukuda et al 2012). Ekstrom et al 2007 also concluded it is effective for non–weight-bearing strength training of the gluteus medius muscle although they demonstrated a lower signal amplitude than DiStefano. Effective? Yes – according to the research.ĭistefano et al 2009 showed that this exercise produced a signal amplitude of 81% MVIC, which was greater than the single leg squat and single leg deadlift. So what is one of the best exercises to improve strength in this muscle? Functional weight bearing training is extremely important, no doubt, but in early stage rehabilitation if you want to give this muscle a good stimulus to adapt and get stronger then you can’t go too far wrong by prescribing side-lying hip abduction. After hip replacement surgery, turning over into the side-lying position can be difficult, and should only be done when the surgeon allows it, preferably with the help of the physiotherapist at first.Gluteus medius weakness has been studied extensively and much of the research demonstrates that strengthening of this muscle can be beneficial for improving lower limb biomechanics and reducing symptoms in conditions such as patellofemoral pain. Following any hip problem, the muscles must recover their function, so the exercise should be done as soon as it is comfortable. In the early stages following a hip problem, if lifting the leg up is too difficult, just try to start the movement, lifting the leg very slightly off the supporting pillow - but only if this is painless.Īfter injury: The hip abductors can be weakened through direct injury, or through inactivity, perhaps following a back problem or a leg injury which has prevented walking or caused a limp. ![]() Look straight ahead, do not look down towards your feet. Keep your hips well forwards and your legs in line with your trunk and head. If one side is weaker, do more repetitions for that side. Repetitions and frequency: 5-10 times, on each side in turn, 1-2 times a day. Hold for a count of two, then slowly lower. Movements: Lift your uppermost leg a little way, keeping your hip well forward and your knee locked straight. ![]() ![]() Position: Lie on your side, with a pillow between your knees for greater comfort. ![]()
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