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  • Lionel Pannunzio PT / SCS


Introduction



Hip and Knee problems usually are related to weakness of the hip and pelvis musculature.


Sometimes, coordination and balance play an important role in recovering from a Hip or Knee condition.


Today I will show you simple exercises you can do at home that will challenge the hip and knee musculature and help with strengthening and single leg Balance.



For these Exercises you only need a step platform or you can use any step available at home ( front door , garage door , 1st step on a staircase )




Forward Step Downs



Goal

Strengthening of Gluteus Maximus necessary for strength of the hip and knee.


Setup

Begin with one leg on a step and the other hanging backward off the edge.

In the video I show an 8” step up but you can use a 4” or 6” step depending on your capacity.


Movement

Bend your knee, lowering your foot toward the floor, then return back to the starting position by pushing upward on your front leg. Be sure you push up using the mid part of your foot and your heel to cue the gluteal muscles to activate.


Tip

Make sure to maintain good posture during the exercise and do not let your knee bend forward past your toe as you step up.

Make sure you work on a very slow pace to control the movement from beginning to end to feel a good burn in the back of your hip










3-Way Hip Abduction



Goal

Strengthening of Gluteus Medius of the standing leg necessary for Normal Pelvic Alignment during single leg activity


Setup

Begin with one leg on a step and the other hanging sideways off the edge.


Movement

Move the leg that is in the air in 3 directions, forward , sideways and backwards. Keep your standing leg and your body straight in-line with this leg.


Tip

You will feel the workout on both legs but much more on the standing leg will burn on the side around the hip because the Gluteus Medius is working hard to keep your pelvis level.








Hip Hiking on Step


Goal

Strengthening of Gluteus Medius and Minimus of the standing leg necessary for Normal Pelvic Alignment during single leg activity


Setup

Begin standing on a platform, balancing on one leg, with your other foot hanging off the edge.


Movement

Raise one hip to lift your hanging foot off the ground as high as you can, then lower slowly and with control .


Tip

Make sure to keep your foot relaxed and use your hip to create the movement. Maintain an upright posture during the exercise.










Lateral Step Downs


Goal

Strengthening of Gluteus Maximus, Medius and Minus .


Setup

Begin standing on a platform, balancing on one leg, with your other foot hanging off the edge.


Movement

Maintaining an upright position, bend at your knee and hip, slowly lowering your foot to the ground, then return up to the starting position and repeat.

In the video I show an 8” step up but you can use a 4” or 6” step depending on your capacity.


Tip

Make sure not to let your trunk bend forward or your knee collapse inward as you lower your foot to the ground.











Lionel Pannunzio is a Physical Therapist Certified in Sports Injuries.


With more than 20 years of experience helping athletes return to their sports after an injury.


He is the Owner of White Bay Sports Physical Therapy and Fitness, conveniently located  in the beautiful City of Weston,  where he treats Soccer Player, Runners and Athletes of all ages

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where you will receive information about your condition and other services we offer, always with the idea of keeping you healthy and fit to enjoy your favorite sport.

Lionel Pannunzio

Physical Therapist

Board-Certified Sports Specialist

Owner of White Bay Physical Therapy

“Keeping Athletes in the game”

#hip #knee #hipinjuries # hippain #kneeinjuries #kneepain #hipmuscles #PulledMuscle #Soccerinjuries #westonsoccer #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston #whitebayphysicaltherapy




Updated: Feb 16, 2019


Our hips are the power source for so many soccer movements.

In order to reduce risk of injuries or to achieve maximal performance, Soccer Players need optimal range of motion and hip mobility.


Hip mobility is mandatory


Soccer require us to move in and out of athletic positions quickly and easily. Sometimes

that's a matter of muscle strength, but more often there are restrictions from tightness.


From sprinting, to cutting, to jumping adequate flexibility and hip mobility plays a key role in performing our best.


Fortunately, if you are a soccer player with tight Hips, it doesn't have to take hours of dedicated practice time to remedy most of your Hip Stiffness. You just need to get your hips moving in the best range of motion possible.


Get your hips Moving


If you have Tight Hips, these 2 mobility-exercise videos below can either restore what you've lost, or prevent those losses from happening.


Note: these exercises are intended only for tight muscles, like for warm up or after games.

Do not try these if you have pulled or strained any of your hip muscles.


Adductor Mobility Drill



The first video is for Hip Tightness located in your Inner Tight area.


  • Often times after games and workouts you will feel sore muscles along this area. Other times, the Adductor muscle group will compensate other weaknesses in the hip ( like weak Glutes) and become tight as well.


  • The most common injury associated to tight Adductors is an Adductor Strain where this muscle is so tight and stiff that it will get injured by kicking , change of directions or sprinting. Other problems associated with this condition are Low back pain, Lower abdominal pain, Pubic pain and knee pain.


Internal and External Rotation Mobility Drill



The second video shows how to improve both Internal and External Rotations, both extremely important for soccer Players.


  • Lack of internal rotation is a very common finding in people with groin pain, low back pain, hamstrings / adductor strains that’s why this second drill is so important.


  • This is very important to do between back to back games or several times weekly to restore as much rotation possible before the next physical demand for optimal performance and injury risk reduction.


Conclusion


Tight Hips in Soccer Players can and will lead to injuries in the Groin Area. A good way to reduce the risk of injuries is to perform mobility work ( no passive stretching) regurlarly to maintain and optimal range of motion at the Hips


Use these 2 exercises, before and after games and in days between your games, practices or workouts.


#Groinpain #HipPain #AdductorPain #AdductorStrain #PulledMuscle #Soccerinjuries #publagia #sportshernia #Soccergroinpain #soccerpubalgia #westonsoccer #westonhippain #hippainsucks #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston


Are you having Hip or Groin pain while playing soccer ?

Do you want to find out what tissues or muscles can be causing your hip Pain ?




IF YOU ARE



OR READY TO START



GETTING BETTER



CLICK HERE









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Updated: Feb 16, 2019

Playing soccer puts a high demand on your hip flexors and they usually become very tight, especially after games or heavy workouts. When shortened, they do not allow the leg to fully extend backwards, a very important requirement for sprinting or kicking. Tightness of hip flexors is a very common condition and it is related to many other conditions like Low back pain, Groin pain, ITB syndrome.

The following 2 exercises will help you in loosening the hip flexor complex ( IllioPsoas and Rectus femoris maily ) :

Note: these exercises are intended only for tight muscles, like for warm up or after games. Do not try these if you have pulled or strained your hip flexors





In this first video you’ll see a simple hip flexor stretch that opens the front of the hip and allows for better mobility of the hip. Be sure you raise your arms and to contract the same side glute to move the pelvis in a posterior tilt and intensify the mobility work at the hip flexor specifically





In the second video, we incorporate the two most important hip flexors ( IllioPsoas and Rectus femoris ) and we make them move together. Also this movement is very specific for kicking in soccer players. Be sure you bring Heel to Buttocks first and then without loosing that position, create a backwards movement in the knee to bring the hip in extension and lengthen the hip flexors.


Static vs Dynamic Stretch

By now you understand we don’t like passive stretch and we are more in favor of dynamic stretch where one muscle group activates to “stretch ( we like more the word mobilize ) the opposite muscle group


What Soccer injuries are related to tight hip flexors?

Many hip and low back problems arise from the fact that players don’t have enough hip extension mobility due to tight hip flexors.

Lack of hip extension in soccer is very dangerous especially in the youth players where this deficit in extending the hip will be compensated by lumbar extension. All this excessive lumbar extension in a immature skeleton could potentially create Low back pain or even worse spondylolysis of the vertebrates ( par articularis fracture ).

The second most common injury associated to tight hip flexors is a Hip Flexor strain where the muscle is so tight and stiff that it will get injured by kicking or sprinting



Are you having Hip or Groin pain while playing soccer ?

Do you want to find out what tissues or muscles can be causing your hip Pain ?




If you are



Or ready to Start



Getting Better



CLICK HERE








#Groinpain #HipPain #AdductorPain #AdductorStrain #PulledMuscle #Soccerinjuries #publagia #sportshernia #Soccergroinpain #soccerpubalgia #westonsoccer #westonhippain #hippainsucks #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston

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