Exercises to look after your hip in lockdown

14 April 2020

In collaboration with Manchester Hip Clinic Altius has been asked to write a short blog on hip pain and how to help manage your symptoms whilst staying at home under lockdown.

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Hip pain can be caused by a mechanical pinching of the front of the hip and which is called impingement. We are seeing a large number of patients for video calls at the moment in lockdown with hip pain. This may be due to the increase number of workers needing to work from home and sitting for prolonged periods in awkward positions.

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Poor posture and prolonged sitting can aggravate hip impingement symptoms causing the hip flexors to get tight, stiffen the back and weaken the abdomen and glutes.

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Sometimes this can be referred to as lower crossed syndrome. We see this in clinic all the time in either one or both hips. The Manchester Hip Clinic will use a CT scanner to decided how bad the hip is pinching and hopefully in the majority of cases it can be addressed with strength exercises and stretching.

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Professor Max Fehily from the Manchester Hip Clinic explains that “weakness in the abdomen and glutes from prolonged sitting can change the mechanics at the hip shifting the body mass away from the midline and more into the hip. Biomechanical studies show that this change in your movement pattern can lead to further pain and instability in the hip”.

The following three exercises are just an example of what we might give a patient with hip pain.

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Single leg bridge. Aim to bridge high so that there is a straight line between your knee and shoulder. Don’t hinge at the spine. Do a set performing the exercises as many times as you can, take a minutes rest and then repeat three times.

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Side plank, kneeling. Aim to bridge high so that there is a straight line between your knee and shoulder. Don’t hinge at the spine. Hold the plank position for as long as you can. Take a minutes rest and then repeat three times.

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Hip flexor stretch, trunk rotation. Keep your spine straight, tuck your tail bone under and feel the stretch down the front of thigh of your trailing leg. Rotate towards the leg held in front. Hold the position for a count of 10 secs remembering to breath. Take a minutes rest and then repeat three times.

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If you have tried these exercises or you are worried about your hip and would like some more detailed advice please do give us a call: 01614011000. We do offer video calls so you can #stayathome and #staysafe

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0161 401 1000
info@altiushealthcare.co.uk