Glutes strengthening exercises such as bridging, single leg bridging, side leg raises, squats and lunges, will help by training your body to absorb more load through the hip muscles rather than the hip joint itself, thereby supporting the joint better.
- Lie on your back with your knees bent.
- Raise your forefoot and push your heel to the ground to relax the muscles in the back of your thighs.
- Squeeze your buttocks together and lift them off the ground to make a straight line with your body.
- Slowly lower your body and repeat.
Core stability exercises such as plank, side plank, single leg raises, side lunges, lunges with trunk rotation. These stability exercises are very important as you cannot possibly have a stable hip if the centre of your body is not stable in the first place.
Pilates is a great option as it usually involves a combination of these exercises, however you should let your Pilates instructor know that you are having hip pain so that you don’t do too many exercises that might flare up your hip pain the next day. For example mountain climbers are to be avoided on an initial phase as the repetitive hip flexion motion is likely to temporarily aggravate the FAI symptoms.
- Lie on your stomach, propped up on your forearms and feet tucked in.
- Lift up your body, creating a straight line with your body.
- Hold the position for as long as you can.
Balance and coordination exercises such as single leg knee bending, step down, and balance board exercises are essential to improve the general coordination and control of your body and especially important is the coordination of the motion of your hip in relation to your pelvis – the angle of your pelvis will determine which part of the hip socket is more loaded during weight bearing activities.
- Stand up straight on top of a book or small step with the foot of the affected side facing forward.
- Put your hands on your hips and lower your body by bending at the right hip and knee, keeping your back straight and your right knee cap aligned with the second toe so that the knee doesn’t turn inwards.
- Just before your foot touches the ground, raise yourself back to the standing position and repeat.