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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

Finally we would like to invite you to follow us  at our:

Facebook Page

Google Plus Page

Instagram Page

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





Playing soccer requires specific physical capacities to enable success and minimise injury risk.


For instance, a soccer player requires two important capacities :


1. Adequate muscular force production to counter ground reaction forces for cutting, sprinting and kicking the ball (local tissue capacity), and


2. the adequate muscular and cardiovascular endurance to tolerate the accumulation of steps for the time and distance of the event (sport-specific capacity).


Failing to adequately develop these two physical qualities may result in underperformance and/or increased injury risk.





The must-do exercises for Soccer Players

Hinge ( Hip Thrust and Deadlifts)

Squat ( Half and Full Squats

Lunge ( Front - Reverse - Side )

Pull / Push / Carry

Planks






Lunge


Lunges are important to develop single leg strength, Forward and Reverse lunges translate into better performance regarding acceleration and especially decelerations.


Remember soccer requires a lot of starts and stops , most of the time you don’t reach full speed running therefore the player who can accelerate and decelerate faster will have an advantage.


How-To Do Perfect Lunges

  • Stand tall with your chest up, eyes forward, and feet about shoulder width apart.

  • Forward Lunges

  • Step two to three feet forward with your right foot. Allow both knees to bend until your front knee is at about a 90-degree angle, with your knee behind your toes, and your back knee a few inches above the floor.

  • Press into your right foot (keep your foot flat into the floor), and push back to the starting position.

  • Repeat, stepping forward with your left foot, and alternate legs for 8 to 12 reps per side.

Lunge Tips

  • Throughout a lunge exercise your arms and hands can be in any position that helps you maintain your balance.

  • Some people may prefer to put their hands on their hips while others may prefer to keep their arms held out to the side or in front of them.

  • When ready, feel free to add some external resistance such as Barbells , dumbbells, kettlebells or a medicine ball. Just be sure the weight is manageable and allows you to maintain good form.

  • Ideally, your knee should be positioned directly above your ankle. This will help keep the knees in a safe position and prevent injury.

  • Be sure to maintain proper breathing throughout the exercise by exhaling as you push yourself back up to the starting position.

  • When you’re ready to take your lunges to the next level, there are many variations that are sure to challenge you such as the reverse lunge, the walking lunge, the lateral lunge, and the rear foot elevated lunge.

Reverse Lunges ( ya esta en YouTube )



Forward lunges






Side Lunges



Side Lunges are very important to develop a quick and safe Change of Direction ( COD) movement


Equally important with Foward and Reverse Lunges , this side variation while improve your ability to stop and run in the opposite direction


Start by standing tall with your feet parallel and shoulder-width apart.

Your back should be straight and your weight on your heels.

Take a big step to the side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight.

Push back up and return to the starting position.

The most common form issue with a side lunge is to collapse over the straight knee.

Focus on bending and lowering from the hips, with your back straight and core engaged, as with a squat.

Also make sure you’re keeping the heels of both feet on the floor as you lower.


Side Lunges



Side Lunges - Slider

















Conclusion


  • Most of the soccer essential movements are being done unilaterally

  • Lunges are great exercises to develop single leg strength and power.

  • As we said with the Squats and Deadlift there is a lunge variation for everyone, starting by the Reverse Lunge and continue with Forward and then Side Lunges to achieve the ability to move in all directions.

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

Finally we would like to invite you to follow us  at our:

Facebook Page

Google Plus Page

Instagram Page

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”

#westonlowbackpain #backpain  #core #coremuscles #PulledMuscle #Soccerinjuries #westonsoccer #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston #whitebayphysicaltherapy




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Introduction


Our 5th and last blog post on Hip Strengthening will be dedicated to the one the most powerful muscles groups in the lower limb: the Hip Adductors.



What is Hip Adduction?


Adduction is the movement of a limb toward the mid-line of the body. If we think of the hip then we’re looking at the pelvis and the femur moving toward each other.





In soccer think about a pass or kick with inside of your foot, Hip adduction happens when the kicking leg is off the ground and moving toward the pelvis. It can also happen with the foot on the ground and the pelvis moving toward the leg. ( think about the plant leg in the same kick).



Anatomy of Hip Adduction



The adductors is a group of 5 muscles:

  • the adductor longus,

  • adductor magnus,

  • adductor brevis,

  • Pectinus

  • Gracilis


Why having weak or tight Adductors can lead to serious problems for Soccer Players?


Lack of movement in adduction and / or weakness in these powerful muscle group have been associated with Low Back Pain, Groin Pain, Pulled Hamstrings to name a few.


There are many reason why Hip Adductors can be stiff , weak and tight. Sports that require repetitive sprinting, kicking or constant change of direction ( football, soccer , rugby , hockey ) load the adductors and can increase your risk of having a Adductor injury or Groin Pain.


When these muscles are weak or tight ( tightness is another sign for weakness), they will not have the proper length to allow the limb to properly access to the extremes of the movement causing tearing or pulling of this muscles.


Furthermore, the body will sense this inability of the adductors to function adequately and will compensate with another muscle group to allow us to keep doing those important movements we need to play soccer, overloading other joints or muscles like the hamstrings, gluteal muscles, hip flexors or lower abdominal muscles.



Adductors and Groin Pain


Tight hip adductors will overload the Groin area and may damage the surrounding soft tissues like the Inguinal canal, the abdominal wall and even the bone when they pull “too hard “ from its attachment and causing pain in the pubic area


Adductors are one of the main causes of Pain in people with Chronic Groin Pain. Groin Pain always goes with weakness in adduction and this is one of the movements , we as therapist, need to restore first in these cases. Research (Kristian Thorborg 2018) shows that from all the Groin injuries, the Adductor Group ( inner thigh muscles) accounts for 40 % of them.


The most common Injury to the Adductor Group is a muscle Strain of the Adductor Longus (aka Pulled Muscle)



The adductors is a group of 5 muscles: the adductor longus, adductor magnus, adductor brevis, Pectinus and Gracilis. 62 % of Adductor Tears occurs in the Adductor Longus, that thick vertical muscle in your inner thigh. If you want to Lean more about Adductor Strain, check out our Blog Post on this topic




How to improve Hip Adduction


By now you can see that having proper Hip Adduction ( mobility and strength) are super important components, so now I will share with you different exercises you can do to improve them.


Hip Adductor Mobility Work


In this first two Videos, I demonstrate how to increase hip range of motion


Knee to Chest mobility work



To improve hip flexion and gentle mobilize your groin area to reduce symptoms of pain and stiffness.


Setup

  • Begin lying on your back with your legs straight.

Movement

  • Using your hands, slowly pull one knee toward your chest until you feel a gentle stretch in your lower back.

Tip

  • Make sure to keep your back relaxed and flat on the ground during the stretch. Use this as part of your warm up or after games to maintain a healthy balance at the hip and play pain-free


Adductor Mobility Work


Hip Strengthening


Supine Hip Adduction - “Ball Squeeze “




Setup

  • Begin lying on your back with your legs bent, feet resting on the floor, and a soft ball positioned between your knees.

Movement

  • Engage your core musculature by Bracing with your abdominal muscles

  • Squeeze your knees together into the ball, then release and repeat.

Tip

  • Make sure to keep your back flat against the floor during the exercise.


Conclusion


  • Soccer players need strong but at the same time mobile Hips.

  • Today I showed you the importance of hip adduction for this sport.

  • You have now two mobility drills and 1 exercises to improve Hip Adduction.

  • You will feel stronger and quicker once you do these Drills



#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



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GETTING BETTER



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