HOW DO YOU KNOW IF YOU HAVE WEAK HIP ABDUCTORS?
If any of the situations or scenarios mentioned in our blog ‘What causes weak hip abductors’ sparked a thought (even a small ‘ahaaaa’), then visit your local Blackberry Clinic to be assessed. A simple assessment looking for a Trendelenburg sign can be done in the consultation room. More advanced tests can be performed to assess muscle weakness but for the majority of patients no fancy investigations would be needed.
MANAGEMENT
Not only can hip abduction exercises help you get a tight and toned backside, they can also help to prevent and treat pain in the hips and knees.
1. Mobility
Mobility would be the ability to actively move through a range of motion and be stable through that range of motion. Lots of young athletes may be really flexible, but they can’t control their own bodies through that range of motion. Contrary to that, and often due to our sedentary lifestyle, many people have tight, stiff hip joints and lack mobility through their lower back into their legs. Specific stretching exercises can be prescribed by your physical therapist to release tight structures like hip flexors and rotator muscles.
2. Strength
Clearly the problem is muscle weakness and therefore it’s a no brainer that you need to do strengthening exercises to restore normal function. Your physical therapist can prescribe these for you based on your needs. As mentioned, hip abductor strength training has proven to reduce pain and improve function, as well as improve
athletic performance!
3. Hands-On Therapy
Massage, myofascial release, trigger point therapy, dry needling, fascial work can all help release tight painful hip abductors. A weak muscle fatigues (gets tired) easily and often goes into ‘spasm’ seen as tight painful bands or trigger points in themuscle. Manual therapy to the muscle and surrounding areas can relieve pain and improve mobility.
4. Be Active
Never underestimate the power of a good walk. Going for a ‘pure’ walk (no running at all) allows your body to make small adaptations that strengthen your feet, knees and hips. Walking uphill is even better for your hip muscles and so choose to take the stairs where possible.
5. Look at the Cause and Treat It
Find the cause of the problem and also ensure that it is treated:
– The weekend warrior, who subjects his or her body to unaccustomed physical activity – instigate better planning, a progressive training programme.
– Poor posture while sitting at work, computer or watching TV, etc.
– Poor recovery from past injury or surgery – ensure full recovery by completing your rehabilitation programme.
– Other predisposing factors may include poor nutritional status, poor sleep quality or coexisting psychological or behavioural abnormalities, including chronic stress and depression. The gluteus medius muscle seems to be particularly susceptible to stress-induced myofascial pain syndrome.
– Foot orthotics or biomechanics – how you use your feet and your foot posture affects your knee and hip alignment and therefore muscle recruitment.
At Blackberry clinic we can offer a full programme of treatment and rehab for weak hip abductors, including the prescription of Phits orthotics if you require them.
THE TAKEAWAY
Hip abduction exercises can offer many benefits. These exercises help strengthen important muscles needed for stabilisation around your hip and pelvis, and help prevent injuries occurring anywhere from your lower back to your foot!
