165 Lilly Rd NE, Suite B, Olympia • 360.455-8014

hip pain

Hip Bursitis: How to prevent it

Tensor Fascia LataeStrengthening your hip abductors, hip external rotators and gluts will help prevent hip bursitis. This lady walks with a limp and pain because these muscles are weak.

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.

 

Happy Strengthening!

 

 

 

 


Comstock
Physical Therapy

165 Lilly Rd. NE, Suite B
Olympia, Washington 98506

360.455.8014

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4 weeks ago

Comstock Physical Therapy

Enjoy this song from fellow Lacey Rotarian, Dustin Wilson of Flying Colors. He has gone multiple times to a small island (Remba Island) in Africa in Lake Victoria to assist the residents with a clean water project paid for from Rotary. He is really helping the residents.

Lacey Rotary
We had an amazing presentation by our own member Dustin Wilson last week. He wrote a beautiful song about his experiences with the water and sanitation project he is leading on Remba Island in Kenya. Such a great member of our club!
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1 month ago

Comstock Physical Therapy

From Corephysio in Bellingham and our friend, Elizabeth HamptonYou don’t need a gym to earn huge health bennies......walking has a powerful impact on your body for the better! ... See MoreSee Less

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2 months ago

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Important public health information!For parents of “teens” and any kid (even elementary age) with a cell phone.
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