Hip Dysplasia: Page 4 - Muscle control
Perform 15 repetitions for 3 sets, progressing from double-leg to single-leg as able, then gradually increase to 25 repetitions for 3 sets and add resistance where appropriate, with the main focus remaining on correct technique.
Banded fire hydrant
On your hands and knees (4 point kneeling) with a band around your knees. In a controlled manner bring our leg back with your heel towards the sky and turn your knee outwards. Slowly return to starting position and repeat.
Goblet Box Squat
With a band around your knees, select an appropriate weight. Perform a squat as far as you feel comfortable, by sitting back, keeping your knees over your second toes, with your back straight and body weight evenly spread over both feet.
Staggered Bridge
Lying on your back with your knees bent (operated side back further than the other), squeeze your bottom muscles and tighten your stomach muscles. Lift your bottom off the bed until there is a straight line between your shoulders and knees. To add a further challenge, imagine there is a nut between your buttocks which you are trying to crush.
Crab walk
With the band around your knees/thigh assume a quarter squat position. Take medium size strides to the side and back again keeping tension on the band throughout for 10 steps and then change to opposite direction.
Step up
Stand facing a step of appropriate height. Put your injured leg on the step and step up by extending through your hip and knee, bringing the other leg through at a right angle. Keep the movement controlled as possible with your knee tracking over your second toe
Lunge
Standing tall, take a large step forwards with your injured leg and bend that knee until the opposite knee is approximately 5cm above the ground, then extend through the hip and knee to return to the starting position. Remember to keep your back straight throughout the movement.
Heel raise over step
Hold on to support lightly if needed. Push up onto your tip toes, hold for 5 seconds and lower down slowly.
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Regardless of age, weight or athletic ability, aerobic exercise is good for you. As your body adapts to regular aerobic exercise, you’ll get stronger and fitter. Regular aerobic activity, such as swimming, hand bike, cycling or walking can help you live longer and healthier. When you are ready, the aim is to progressively increase time doing any activity, not over loading any affected area and gradually conditioning the body.
To improve fitness one excellent method is to Introduce High Intensity Interval training (HIIT) sessions to your exercise regime. HIIT is a broad term for workouts that involve short periods of intense exercise alternated with recovery periods. One of the biggest advantages of HIIT is that you can get maximal health benefits in minimal time. Some research even shows doing HIIT training on a bike can build muscle as effectively as weight training. Furthermore, you can achieve more progress in a mere 15 minutes of HIIT (done three times a week) than the person jogging on the treadmill for an hour.
Download the Tabata application on your smart device. This is a great way of keeping time when doing your exercise.
As this type of training requires you to push yourself to high levels of intensity If you have any issues please do not hesitate to contact the physiotherapy department. Keep well hydrated throughout. If you feel light headed, dizzy or have issues with your breathing please contact your general practitioner (GP) immediately.
Ensure you do a good warm up and like all exercise gradually build up the time and intensity of the workouts without irritating the injured area. We recommend initially a 5 minute warm up followed by 3 – 5 sets of 20 seconds hard work and 40 seconds rest. Finish then with a 3 – 5 minute warm down. As your body adapts to this gradually increase the number of sets and length of time working hard.
Swimming
Bike
Cross trainer
Walking
Core
A strong and well-functioning core is particularly important for people with hip dysplasia. The muscles around your trunk, pelvis, and hips work together to provide stability and control during everyday activities such as walking, climbing stairs, and exercising. When the core is weak, the hip joint may be placed under greater stress, potentially increasing pain and reducing movement efficiency. Improving core strength can help support the pelvis, improve balance and movement control, and reduce the load placed on the hip joint, allowing you to move with greater confidence and comfort.
Complete the exercises in the videos below using the following format: 20 seconds work, 10 seconds rest, repeated for 3–5 rounds. Choose 3–6 exercises that feel appropriate for your current ability level and focus on maintaining good control and technique throughout.
Dead Bugs
Front Plank
Full side plank
Leg Drops
Russian Twists
Mountain Climbers
