My Rehab Program for Avoiding Hip, Trochanter, or Iliotibial Band Pain
After a few training runs I began experiencing some hip pain (trochanteric regional pain syndrome), so I devised a rehab strategy to help out.
My rehab plan was designed to strengthen the muscles that decelerate the body as it lands from a jump in addition as the muscles that control side-to-side shifting of body weight. These are the two types of forces that stress the muscles around the trochanter – the piriformis, iliotibial band, gluteus medius – and can rule to hip pain.
For me, incorporating these exercises into my routine on a regular basis has allowed me to continue with my training without pain and without already missing any of my training runs.
You might find my rehab strategy useful too. already if you’re not a runner, you might have hip pain, iliotibial band syndrome, sacroiliac problems, or stress on the knee. Each of these local problems can likely be traced back to the same shared cause – inadequate stabilization of the vertical forces of landing or the lateral forces of weight shift.
Here are the exercises I’ve been doing:
1. Forward weight drift
Basic level: Stand with your feet similar and about 6 inches apart. Keeping you trunk straight and your complete vertical alignment intact, let your body weight shift forward over your toes as far as you can while nevertheless allowing your heels to keep on the floor. keep up for 5 seconds, then return to neutral.
additional difficulty: While your weight is shifted forward over your toes, also lift both arms straight in front of you and keep up them in a horizontal position in front of you.
additional additional difficulty: keep up weights in your hands and raise them to a horizontal position in front of you.
2. Toe raise (Elèvé)
Basic level: Standing with feet similar, rise on both toes, then lower.
additional difficulty: Lift one foot off the floor and use the strength of only one foot to rise. You can keep up on for balance if you wish.
additional additional difficulty: keep up weights in your hands while rising on toes.
3. Toe pointing (Tendu)
Standing on the left leg, stretch the right foot to the side to a point at which the ball of the foot and toes are nevertheless on the floor. Then stretch the right foot further to the side, keeping the toes in contact with the floor while lifting the ball of the foot, moving the foot as far as it can go while having the right toes nevertheless slightly touching the floor. Repeat on the other side. Can also be done with the feet similar, stretching the foot to the front.
4. Knee bend (Plié)
Basic level: Bend the knees, and then return to vertical. Be sure that the hip joint, knee joint, and ankle all fold congruently.
additional difficulty: Plié on one foot. You can keep up on for balance.
additional additional difficulty: keep up weight in your hands while performing the plié.
5. Forward pelvic shift
Basic level: Start lying on your back with your knees bent and your feet flat on the floor. Stretch your knees out over your feet, lifting your pelvis off the floor. It’s as if you had a rope tied to your tailbone, and the rope pulls your pelvis in an upward and footward direction.
additional difficulty: Cross the right ankle over the left knee; perform the forward pelvic shift using only your left leg. Repeat on the other side.
additional additional difficulty: Place your feet up on a gym ball. Shift your pelvis up and forward, the same as in the forward pelvic shift. Keeping your pelvis elevated, draw the ball toward and away from you by bending and straightening the knees.
6. Plank present
Lying confront down, lift your body, supporting your weight on your elbows and feet. include your abdominals to keep your body straight. continue for 30-45 seconds.
7. Side-to-side shift
Basic level: Stand with your legs wide apart. Shift your pelvis to the right and left, keeping it level and facing front.
additional difficulty: At the end of each side-shift, lift one leg and balance on the opposite leg.
additional additional difficulty: Jump from side to side, landing on one foot and holding your balance.
You can also jump forward and back and practice landing your jump.
8. Isometric or theraband leg lifts
Isometric version: Standing on one leg, lift the other to the side, pressing against a wall. Continue to press out against the wall, stabilizing on the standing side. Also practice lifting leg to the front, pressing forward isometrically against the wall.
Theraband version: Tie a loop of theraband around both ankles, then lift one leg to the side, stabilizing on the standing side.
9. Leg squeeze
Basic level: Stand in a medium-wide stance. Squeeze your inner, upper thighs together. keep up 30-45 seconds.
additional difficulty: Practice the same motion standing on one leg. keep up on for balance. Use your gluteal muscles to draw your inner, upper thigh toward the midline.
If you’d rather watch instead of read, here’s the video version: https://youtu.be/gTLCVJRuWeY
Or read Chapter 5: I can talk myself out of anything