Anytime you feel soreness in the hips, it is important that you take the time to do hip exercises and stretches. Whether you are experiencing pain from overuse, have suffered a fall, or have another injury, hip stretches will help you to stay in the best shape possible while you work to heal the injury and the pain. It is important to remember that there are some things you can do to prevent further injuries of the hips during hip exercises. One thing is to wear Tuli’s® Gaitors. Gaitors are inserts that go in the shoes to act as a shock absorber when you’re on your feet. Wearing these will ensure that your hips will have a gentle landing when you run, jump, or participate in other activities.
Some of the hip stretches that we recommend at Medi-Dyne include:
Laying Hip Stretch – Lay with your back flat against the ground. Bend your knees so that the soles of your feet are also flat against the ground. Lift one foot into the air, slightly bending at the knee. Drape the StretchRite® over the ball of your elevated foot. Gently pull down on the handles until you feel a good stretch in your hip.
Sitting Hip Stretch – Sit on the edge of a stable seat. Position the CoreStretch® in your lap so that your back is up straight and your arms are fully extended when they grab the handles. Put your legs out straight in front of you so that the heels are on the ground and the toes are pointing upward. Carefully lean forward and hold until you feel a good stretch in your hips.
Standing Hip Stretch – Stand with your feet apart about hip-width. Put your hands on your hips and slowly raise one leg out to the side, keeping the knee straight, until it reaches hip-height. Slowly lower to the ground and repeat 15 times with each leg.
To learn more about the StretchRite® and CoreStretch® and how they can benefit you in your hip exercises and hip stretches, contact Medi-Dyne today at 800.810.1740 or 817-251-8660.