When you walk with this kind of limp, the front hip flexors that twist the thigh in are tugging the iliotibial band forward, and straining the gluts.
The exercises you can perform to reduce the risk of hip bursitis is to stretch your tensor fascia latae, and strengthening your hip external rotators, hip abductors and hip extensors.
To stretch your tensor fascia latae, lay on your good side, pull your top foot to the buttocks, keeping the foot close to the floor; then put your good lower leg on top of the painful thigh and stretch. To strengthen your hip abductors, lay on your stomach and slide your leg out like a snow angel. Stop at 30. To strengthen your hip extensors lay on your stomach with a pillow under your waist. Bend up the lower leg and lift the thigh to the ceiling. Stop at 30.
At Comstock Physical Therapy we treat all kinds of folks, younger, older, and in between. We treat athletes from club teams, recreational athletes and folks with other, more unique kinds of injuries.
This young man received an ankle sprain when falling off his skateboard and had a lot of pain walking an appreciable distance when he first came to physical therapy. He had difficulty even fully squatting to tie his shoes, or pick something up from the ground. He was not able to skateboard, which is his long term goal.
After he started physical therapy, it was found that he had pain with squatting due to pinching and painful feeling where he actually sprained his ankle, on the outside and front of the ankle. The ligament is called the anterior talofibular ligament.
The ligament swelled and got pinched. After moving the specific joints to improve his ability to squat, and giving him strengthening exercises, he began to get better. His exercises inclued balance exercises on a dynadisc, theraband exercises for strengthening and range of motion exercises to improve his mobility both with his foot up in the air (open chain exercises) and with his foot in the ground and him in the sitting position (closed chain with partial weight bearing).
After about 4 weeks we put him on an IJOY machine which challenges patients in side to side motions and kind of moves like a skateboard. Here is a picture of how he did:
After another week he got quite a bit better and actuallty did a 180 flip on the IJOY
This week I've asked him to skateboard on a dry, flat surface and he has been cut down to 1x/week. Hopefully he'll be done sone and back to the sport he loves:
Here it is: the fix for shoulder blade/scapular weakness on one side that makes progressing your P90X workout, or any upper body workout for that matter, harder.
If you follow the above links you will see how to strengthening one-sided shoulder girdle problems. When the shoulder girdle is weak, it can cause winging. If it is just a little weak, like it is with this lady, then you may have headaches, because of the stretch to the upper trapezius. You might also develop rotator cuff impingement due to this problem.
How do you develop shoulder blade weakness? Usually it hppens because you might have an arm injury, which can make your muscle weak as they try to protect you and stop you from using an injured body part. Other causes can be prolonged computer use in which your arms and shoulder are held in the shoulder forward position.
Is your arm or pushup P90X workout difficult? Did you order your P90X to come to Olympia, Lacey or Tumwater, only to find out you are having problems? Are you struggling but not sure why? Do you have shoulder blade or middle back pain? You might have weak shoulder blade muscles that make your shoulder wobbly on your ribs. Here is what this looks like (the left side is the weak side) when you lift your arms up overhead :
Here is what it looks like when you try to do a push up:
Tune in the next few days to see a couple of exercises to fix this!
Look today at how this patient's hip strength and knee alignment have improved. This video below was taken yesterday, She is much stronger and now has no pain.
Cheers and Happy Strong Hip!