Looking for hip stabilization exercises

[cyclechick2008]

As part of rehab for the knee issues in previous post, I need to work on stabilizing/strengthening hips. They like to rotate out at the front. I don't have the time or money to visit chiropractor often enough.

Can you direct me to a good site for this type of exercise?

Kim

[Zen]

try this

[Tuckervill]

How'd you do that???

[OakLeaf]

you can see in the URL that it's the acronym, Let Me Google That For You. That's cool, Zen, I hadn't seen that before either!

Some other things my PT has me doing...

squats deep enough to actually engage the glutes. Because of weak flexor muscles in the lower legs and extreme tightness in the calves, I can't (yet) get down low enough on my own, so I'm squatting with a six-pound weight in my extended arms, just enough to counterbalance myself so I don't fall over backwards when I squat down near my heels without leaning forward (which disengages the glutes).

And wall squats, with a stretchy band around my knees to further strengthen the outer thigh muscles and cue me to keep my knees from dropping in.

Single-leg step downs, but not (yet) nearly as deep as what you'll see if you google that exercise - I'm not near ready for it. Just pretty much single leg squats off a 4" bench, have the opposite leg extended a little bit in front, touch the heel and come back up, being very, very careful not to let the squatting knee drop in.

I'm using a stretchy band just above the knees to do the clamshells, and also around my ankles to do the side-lying leg raises (which he has me doing at about a 45° angle to the rear rather than a straight abduction or hip extension).

Then in side-lying, I also do the adductions with the lower leg.

Then prone planks, tuck one knee to the outside of the ipsilateral elbow, extend, to the inside, and extend again.

Then standing hip flexion using a stretchy band between the standing foot and the raised foot.

Right now, two sets of 12 of each exercise.

Whole thing takes me like 45 minutes. Then the 15 minutes of calf stretches. It's helping, but yeesh!


ETA: since I see you've been to an ortho already, won't your insurance cover a session or two with a PT - just enough to get instruction on exercises like this that you can do at home, and an occasional follow-up to check your progress, make sure you're doing them right, and modify or add exercises to match your progress? Chiros often have PTs working in their offices, but it's the PT, not the chiro, you want to see anyway.

[Becky]

I love Franksenstein Marching and wallbangers. They're both eccentric exercises, which has been helpful for my running-related ITBS issues.

I also do some of Oak's exercises too.

[KnottedYet]

Zen, that Youtube video is perfect.

[cyclechick2008]

Thanks for the exercises. Between them and the regular chiropractor visits I am getting my hips back in line. One was higher than the other and rotated forward. They are now staying in place!!!!

However, the knee pain is not better and maybe worse. I suppose I'm headed for the MRI to look for a meniscus tear. It may be a summer of walking the dog not riding.

Kim