Dr Mark Howard offers a brief overview of hip injuries and an example workout routine for initial hip rehabilitation and conditioning. There are four stages for successfully treating minor injuries (first aid, inflammation treatment, rehabilitation, strength conditioning). A doctor will classify a hip injury (e.g. acute, chronic, mild, moderate or severe) so that they can recommend the most appropriate initial treatment. However, injury recovery does not end with medical care. It is important to follow up this treatment with rehab workout routines at home and strength conditioning with, for example, a personal trainer to restore muscle balance, strength, flexibility, balance and proprioception. This will significantly improve the chances of a full recovery and reduce the risk of re-injury. If you live in the Costa Blanca and have a hip injury problem contact me for a chat about how I can help you with rehabilitation and conditioning.

1. Hip Injury Rehabilitation And A
Home Workout Routine
by
Dr. Mark Howard
Personal Trainer Costa Blanca
work-out-routines.com

2. Injury Rehabilitation
• Four stages for successfully treating minor injuries
1. Fast first aid (3 minutes following S.T.O.P)
2. Inflammation treatment (3 days with R.I.C.E.R)
3. Rehabilitation (3 weeks with physio massage and a PT)
4. Strength conditioning (3 months with a PT)
• This presentation provides a brief injury overview and an
example workout routine for rehabilitation and conditioning

3. Injury Classifications
• Acute (e.g. due to an accident) or chronic (e.g. overuse over a
period of time)
• Mild, moderate or severe
• Strains (i.e. tendon injury) and sprains (i.e. ligament injury)
from 1st to 3rd degree (most severe with rupture)
• A doctor will classify an injury so that they can recommend
the most appropriate treatment

4. Hip Anatomy
• In this context the hip includes the hip joints, the pelvis, the
nerves running through the pelvis and the surrounding and
closely connected muscles.
• The hip region muscles include the extensors (e.g. glutes), the
upper inner thigh adductors and the frontal hip flexors.

5. Hip Anatomy
Pelvis
Femoral Nerve
Hip Joints
Adductors
Femur

6. Hip Injury Examples
• Hip Flexor strain; a stretch or tear of the hip flexor muscles or
tendon caused by excessive loads or repetitive stresses (e.g.
in kicking) or bending the waist forward (e.g. incorrect sit ups).
• Avulsion fracture in which a tendon or ligament is ripped away
with a piece of bone and snapping hip syndrome.
• Hip pointer (deep bruising of the hip bones), stress fractures,
piriformis syndrome (sciatic nerve pressure), tendinitus and
bursitis.
• Groin strain caused by stretching or tearing of the adductors.

7. Hip Injury Workout Routine

8. Hip Injury Conclusions
• Follow 4 stages; first aid, inflammation treatment,
rehabilitation and strength conditioning to avoid re-injury
• Actively participate in your recovery e.g. do your own home
workout routines and read up about your injury
• Seek professional advice and help at ALL stages (i.e.
recovery does not end with medical care!)
• If you live in the Costa Blanca contact me for a chat about
how I can help you with rehabilitation and conditioning (for
muscle balance, strength, flexibility, balance, proprioception)

9. Hip Injury Rehabilitation And A Home
Workout Routine
For more information and rehabilitation downloads please visit:
work-out-routines.com