Do you have 𝐇𝐈𝐏 𝐏𝐀𝐈𝐍 that could make hitting your "exercise more in 2023" resolutions hard to do? Or even just making it difficult to go up the stairs or walk for long periods of time? If so you may be dealing with muscle weakness and tendinitis in the muscles that help stabilize your hip.
The glute medius is a small muscle that is located on the outside of your hip on both sides. Try and find the bone that sticks out of the side of your hip. The glute medius muscle sits just behind this boney bump and is one of the most important muscles in your body because it helps keep your hip and pelvis stable while you walk and perform daily activities. Oftentimes this muscle weakens as we age which can put increased strain on the tendon that attaches the muscle to your bone leading to pain.
Here are 3 exercises to try to help lateral (outside) hip pain:
1️⃣ 𝐒𝐢𝐝𝐞𝐥𝐲𝐢𝐧𝐠 𝐜𝐥𝐚𝐦𝐬𝐡𝐞𝐥𝐥𝐬: Lay down on your side with your painful hip facing the ceiling. Keep your knees bent and your feet together. Next, keep your feet together and lift your top knee towards the ceiling. Slowly return to the starting position. As an added bonus, place a resistance band around your knees.
2️⃣ 𝐒𝐢𝐝𝐞𝐥𝐲𝐢𝐧𝐠 𝐡𝐢𝐩 𝐚𝐛𝐝𝐮𝐜𝐭𝐢𝐨𝐧: Lay down on your side with your painful hip facing the ceiling. Keep your bottom leg bent and keep your top leg straight. Next, raise your top leg towards the ceiling. Remember to keep your top leg straight and angled behind your body slightly!! Slowly return to the starting position.
3️⃣ 𝐋𝐚𝐭𝐞𝐫𝐚𝐥 𝐁𝐚𝐧𝐝 𝐖𝐚𝐥𝐤𝐬: Place a resistance band around your ankles. Start in a slight squat position. Walk towards one side moving laterally. After about 10 steps, remain facing the same side and laterally walk back to the starting position. Remember to keep your trunk upright and don't let your feet drag on the ground!!
If hip (or any) pain persists, 𝕎𝔼 ℂ𝔸ℕ ℍ𝔼𝕃ℙ! 3dpt.com
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