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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.

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Weakness in the hip, what injuries does it cause?

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

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

  3. 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

  4. 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)

  5. 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

  6. 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

  7. 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

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