Hip Dysplasia: Page 5 - strength & neuromuscular control
Neuromuscular Control
Neuromuscular control is defined as the unconscious trained response of a muscle to a signal regarding dynamic joint stability. Unlike conventional strength training, neuromuscular exercise addresses the quality of movement and emphasizes joint control in all three biomechanical/movement planes. Neuromuscular exercise has effects on functional performance, biomechanics, and muscle activation patterns of the surrounding joint musculature whilst also being extremely important to reduce the risk of injury
Each exercise is completed on an unstable surface e.g. a Bosu/wobble pad. 15 repetitions, 3 sets, progress to 25 repetitions 3 sets (add resistance as appropriate).
Goblet Squat (unstable surface)
Unstable Lunges
Cross Over Step Up
Curtsey Lunge
Pall-Off Press
Single Leg Press
Muscle strength
The next stage is to progress your muscle control and develop muscle strength. To ensure a safe transition from light to heavier resistance we would recommend a block periodised approach. This means the hip can adapt to the increasing load and ensure the risks of any complications at the hip are kept to a minimum. In practical terms we recommend you start off with 2 – 3 days a week:
12 repetitions, 3 sets, over a 2 weeks period,
10 repetitions, 3 sets, over a 2 weeks period,
8 repetitions, 4 sets, over a 2 week period,
Move to 1 – 5 repetitions, 4 – 5 sets or continue with 8 x 4, 2 days a week
Back Squat (smith machine)
Back Squat
Weighted Lunges
Deadlift (hex bar)
Deadlift (conventional)
Leg Press
Hip Thrust
Roman Dead Lift
Bulgarian Split Squat
Cardiovascular
At this point you will be safe to return to jogging, spinning classes and body pump etc. If you are not sure if you are ready, your physiotherapist can perform a return to run examination to ensure you are conditioned to the demands it entails. We recommend you follow the couch to 5km application
Couch to 5K: week by week – NHS (www.nhs.uk)
It is a great progressive guide to ensure a safe return to running, minimising the risk of injury.
