Weakness in the hip, what injuries does it cause?

Samantha Trapp & James Conley Weakness in the hip, what injuries does it cause?

Strengthening the Hip • Sport Specific • Weak hips cause lower extremity injuries • Cross country runners, especially women, get hip injuries • Correct weak hip musculature

Hip Muscles Function of hip joint Extension of thigh, external rotation ( Gluteus Med, and Min) Abduction and internal rotation of thigh (Piriformis, O. I. & Gemelli S & I) external rotation, extension of thigh, and abduction of flexed thigh (Quad Fem & Obt. Ex.) External rotation of thigh • Gluteus Maximus • Gluteus Medius • Gluteus Minimus • Piriformis • ObturatorInternus • Gemelli Superior & Inferior • QuadratusFemoris • ObturatorExternus

Testing for Hip Weakness • 2 types: Manual, and Functional • Manual- test performed by sports professionals • Functional- observed while doing a single leg squat or lunge (abductor weakness)

Single Leg Squat • Place chair behind person • Stand 1 leg off the ground • Squat toward chair • Indicator of hip weakness is the inability to maintain the knee in alignment with the hip or foot when squatting/ lunging

Training Hips (Phase 1) • 2-3 sets, 15-20 reps, 2 days/ week • Side lying hip abduction • Prone hip extension • Single leg balance with shoulder row • 2-3 sets, 10 sec. hold, 2 days/week

Training Hip (Phase 2) • 2-3 sets, 10 reps, 2 days/ week • Squats • Lunges • Perform 1-2 sets, 10-15 reps, 2 days/ week • Side bridge with straight leg raise

Weakness in the hip, what injuries does it cause?