Exercises for a hip labral tear (2023)

The labrum is a ring of cartilage that stabilizes the kneecap and hip joint for everyday functions. Unfortunately, this type of injury from overuse, trauma, or muscle imbalances is more common in athletes, but it can happen to anyone. When you're dealing with a hip lip tear, exercises to promote blood flow and healing are vital to recovery, whether surgery is required or not. Read on for the best exercises for a hip labrum tear.

foam roller exercises

Most often, the primary indicator of a hip joint tear is pain, which ranges from dull and aching to sharp. This also includes groin pain, buttock pain and occasionally back pain. Start with these foam roller exercises to treat pain in larger muscle groups.

More options for pain relief

1. For Gesäßrole

With a hip injury, such as a labrum tear, the buttocks are often tight. The pressure of foam rolling requires some adjustment at first, but you can always ease the pressure on sore muscles by getting more support from your free extremities. Remember that you must be able to stay relaxed. Be sure to only apply pressure to the muscles and avoid direct pressure on bones and joints.

• lay yourfoam rolleron the floor
• Then sit on the foam roller with your legs in front of you.
• Place your hands on the floor behind you for balance as you form a figure 4 with your legs.
• To massage the right gluteus (especially the gluteus medius), place the outside of your right ankle on your left knee so that your right hip is externally rotated; Don't force this movement if it makes your symptoms worse.
• Use your left leg and arms to guide your movement as you roll back and forth on your buttocks.
• Roll slowly and stay relaxed, side to side for 1 to 5 minutes.
• Repeat on the other leg as needed.
• If you don't have a foam roller, you can try a tennis ball, lacrosse ball, or even just your hand.

2. Bar roll

Another common problem area is the groin and hip adductors, which run along the inner thigh. Be careful with this area to prevent it from getting worse and adjust pressure or placement as needed.

• With the foam roller on the floor, lie on your side with the affected side facing up.
• Your thigh is bent about 90 degrees at the hip and knee.
• Bring the foam roller closer to your body so that it is parallel to your torso and place your inner thigh on the foam roller.
• Roll the foam roller back and forth with your upper arm under your thigh
• If you find a sore spot on the inner thigh, stop and slowly bend and straighten the knee until the muscle relaxes.
• Repeat 10 reps on each sore spot for a few minutes.

3. Quad-Rolle

Finally, the quadriceps and hip flexor muscles are often tight when you have hip pain. Make sure you stay clear of your knees and pelvis as you roll up and down.

• Keep the foam roller on the floor.
• Lie on your stomach so the front of your thighs are resting on the roller.
• Use your arms to guide the roller up and down your thighs.
• Slowly roll back and forth, pausing to hold sore spots while rhythmically bending the knee as needed.

Additionally, you can stretch the backs of your legs (hamstrings) or even the sides of your hips (iliotibial band).

4. Self-massage of the hips

In addition to a foam roller, you can use other massagers to maximize pain relief. This can be anything from a massage ball or vibrating tool to your hands.

• take aMassagerolle
• Place the tool against the sore muscles in your thigh.
• Apply enough pressure to get relief without tightening your muscles.
• Roll back and forth slowly
• Treat any desired area on the side, front, back or front of the thigh
• Continue for 1-5 minutes

movement exercises

Proper movement is critical to keeping your hip joint as healthy as possible. The right movements promote muscle balance, range of motion in the hips and increase blood flow to injured areas. While stretching can be a great tool for general hip pain, it should only be done for a labrum tear if your hip's flexibility or range of motion is limited. Otherwise, stretches provide little relief for that particular injury. Instead, combination movements that offer freedom of movement and hip strength together are ideal.

5. Side lunge

This movement stretches the inner thigh and groin while strengthening the legs and core. It's a great combination move to get you back on track with hip recovery.

• Start with your feet hip-width apart and your abs tight.
• Bring your left leg to the side, keeping your knee straight and your foot on the floor.
• As you straighten your left leg, bend your right knee as if you are going to squat
• Continue pulling your left leg to the side while pushing your butt back and bending your right leg
• Hold for 10 seconds and repeat 5-10 times for 2-3 sets
• Repeat on the right leg as well.

6. Lateral hip adduction

Training your inner thigh muscles, the hip adductors, while actively moving your hips is a great way to kickstart the recovery process. Since this exercise works the groin directly, start slow and slow to make sure your hips are taking the exercise well before continuing.

• Lie on your side with the hip you want to work on
• To stabilize your body, bend and rotate your top leg so that the bottom of your foot is resting on the floor in front of your waist.
• Tighten your abdomen and lower inner thighs.
• Raise your straight leg toward the ceiling as high as you are comfortable.
• Hold 1-5 seconds
• Repeat 10 times for 2-3 sets
• Switch and repeat with the other leg.

If this movement is too difficult or your groin hurts, sit in a chair or lie on your back and squeeze a ball between your knees. While lying on your side, you can also work your upper hips with hip-open leg raises (lifting your top leg straight toward the floor).

7. Straight leg bridge

This exercise requires a foam roller or a steady stride to get started. While a bridge is traditionally performed with bent knees and feet flat on the floor, doing it with your legs straight helps strengthen your glutes and hamstrings and provides a great hip stretch.

• Take a foam roller or a sturdy step
• Lie on your back and place your lower legs (near your lower legs) on the foam roller.
• Keeping your legs fully extended, squeeze your abs and glutes while lifting your hips toward the ceiling.
• Lift as high as you can without arching your lower back
• Hold for 1-5 seconds for 10-15 reps
• Repeat for 2-3 sets

strengthening exercises

Strengthening the hips and core is the most important part of a home exercise program for a hip labrum injury. It restores function and balance to your hips so you can get back to your daily activities and sports as quickly as possible. Always focus on staying in good shape and engaging your core with each of the following exercises.

8. Hip movement in 3 directions

This amazing and functional hip stabilization exercise targets almost every major muscle group in the hip. Tune in and see if any of the three directions are harder or more strenuous than the others, so make sure to be more diligent with that direction.

• If necessary, stand close to a wall, chair, or counter for balance.
• take aTie the bowand wrap it around both legs, about mid-calf
• Stand with good posture and a tight stomach as you shift your weight onto one foot.
• Bring your free leg back while straightening your hips and squeezing your butt. Be careful not to lean your torso forward and keep your ankle bent.
• Leg back to starting position
• Then, bring the straight leg to one side with the kneecap and toes pointing forward, avoiding any lateral bending of the torso.
• Bring the leg back to the starting position.
• Finally, bring your leg straight out in front of you, hip flexed, before returning to the starting position.
• Alternate between these 3 moves 10 times
• Repeat on both legs for 2-3 sets each

As you progress with this exercise and want to make it more difficult, you can perform the movements without balance support or even while standing on a foam pad. In addition, you can add other functional movements to your band, e.g. B. sideways walking or exaggerated forward walking (referred to as monster gait).

9. Psoas march

A strong core is an essential part of hip recovery, especially since most hip muscles play multiple roles in hip stabilization along with the pelvis and lower back. This exercise targets core and hip strength while minimizing hip aggravation.

• Start by lying on your back with your knees bent and your feet flat on the floor.
• rolle aLoop Resistance Bandaround the feet so that the band goes under the arches of the feet
• Make sure your back is flat and stabilized against the floor by tightening your abs.
• Lift both feet off the floor so that your hips and knees are bent about 90 degrees to begin with
• Now begin to extend one leg forward while pressing your foot into the resistance band.
• Walk as far as you can comfortably while maintaining good form.
• Alternately push each leg forward
• Repeat for 10 reps on each leg for a total of 2-3 sets
• If this movement is too difficult to control or you experience pain, raise your legs towards the ceiling or start without a band.
• To make the exercise more difficult, bring your legs closer to the floor.

Since the squat is a movement we all perform every day to get up and down from chairs and other low surfaces, being able to squat with proper hip strength and coordination is important. This move also engages the hip abductors and rotators for a great combo move. Do not force a movement that causes hip pinching or pain.

• Take a ribbon and wrap it around your legs just above your knees.
• Stand with feet hip-width apart and knees directly over toes (not sunk).
• Do a mini squat by bending your hips and knees
• Keep your butt back as if you were sitting in a chair, with your back straight and your weight on your feet (not your toes).
• While holding this squat, engage the outside of the hips by pressing against the band to slightly externally rotate the hips (knees apart).
• Repeat this small hip movement 10 times for a total of 2-3 sets.
• You can increase the depth of the squat and the reps as you like.

Balancing on one leg is a great way to strengthen your hips. It's also a highly functional movement, as one-legged balance is required for basic everyday movements like walking and running.

• If necessary, stand near a chair, wall, or counter for balance
• Choose your difficulty level based on the surface you will be on: the ground or a softer surface like aFoam Balance Pillowthe sameshim
• Shift your weight to one leg while lifting one foot off the floor for balance.
• Try to hold 30+ seconds for 2-3 sets on each leg
• To increase your balance challenge, reduce the support from your arms, stand on a more challenging surface, or even add head or arm movement.

Movements to avoid for hip pain

When recovering from a hip labrum tear, there are some movements that can make your symptoms worse or even cause a larger tear. Try to avoid these movements as much as possible during the healing process to avoid unnecessary mishaps. As you recover, talk to your doctor about whether you can opt into higher-level activities.

• Any movement that causes increased hip pain (other than general malaise) or other abnormalities
• Movement that requires a combination of internal rotation and flexion as this leads to anterior impingement of the hip (acetabular impingement).
• deep flexion activities; like last squat
• maximum hip extension
• Jumping, running, or other high-impact activity
• Spinning or cutting during sports activities
• heavy leg raises

Training tips.

Now that you have a good idea of ​​where to start your exercise program, here are some optimization tips to minimize downtime and keep you feeling your best.

• Combine your exercise program with other activities that promote healing and pain relief, such as massage, heat, and electrical stimulation.

• Pay close attention to your posture and hip positions during daily activities and sleep to avoid unnecessary discomfort.

  Tips for hip pain at night

• If you are unsure about your exercise regimen, physical therapy is always a good option - a physical therapist can guide you through a personalized treatment program to maximize the recovery process.

  Physiotherapy for hip labrum tear

• Always use your symptoms as an indicator of when you should change or make progress in your exercise program, daily activities, and sport.

Recovery from a hip labral tear

Understanding what to expect and what exercises will help you stay on track during healing will give you the best results. Additionally, treating the labrum tear early will reduce the risk of future problems like joint damage and hip arthritis. Always talk to your sports doctor or physical therapist about any concerns you have about your hip. If your symptoms do not improve, worsen suddenly, or limit your daily activities, contact your trusted doctor immediately for further medical advice.

Origins:

https://www.runnersworld.com/health-injuries/a29425202/hip-labral-tear/#:~:text=Monster%20Walk%20(Forward%20and%20Lateral)&text=Place%20a%20resistance%20band% 20only,repeat%20on%20or%20other%20side.

https://www.impactphysicaltherapy.com/fisica-terapia-para-hip-labral-tear/

https://www.livestrong.com/article/188528-what-are-some-exercises-for-hip-labral-tear-recovery/

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