Chapter 19: The Hip and Pelvis. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 2...

Chapter 19:

The Hip and Pelvis

Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 2

Common Injuries

Bursitis Fracture Quadriceps and

hip flexor strains Hamstring strains Adductor strains Iliotibial band

syndrome

Quadriceps contusions

Myositis ossificans

Iliac crest contusions

Overuse injuries Stress fractures


Hip Injury Rehabilitation/Prevention

Often procedures used for rehabilitation can also be helpful in preventing injury.


Hip Flexor Stretching 1

With the leg to be stretched behind the other leg and rotated slightly outward, shift weight to the other leg. Posture is erect with hips thrust forward.


Hip Flexor Stretching 2

Kneel on a towel, then thrust forward with the hips, maintaining an erect posture.


Hamstring Stretching 1

The standing bench stretch is a good way to begin stretching the hamstrings.



Seated single-leg hamstring stretch



The seated single-leg hamstring stretch with the opposite leg dangling allows greater stretching.



Double-leg hamstring stretching is done with the toes pointed forward to isolate the hamstrings.



In the supine position, use a towel to slowly pull the leg back, stretching the hamstrings.



With this stretch, one leg is supported on a bench; athletes can gain additional mobility from this exercise. It is not advised for those with hamstring strains.


Adductor Muscle Stretching

In a seated position, pull the heels in as far as possible, then lean forward.


Iliotibial Band Stretching 1

Lean against a wall with the leg to be stretched crossed behind the other leg. Put as much stretch on the IT band as possible.


Iliotibial Band Stretching 2

Cross the leg to be stretched behind the other leg and stretch by pulling on the foot with the opposite hand.

Chapter 19: The Hip and Pelvis. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 2...

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Transcript of Chapter 19: The Hip and Pelvis. Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 2...