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

tensor fascia latae

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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6 days ago

Comstock Physical Therapy

We have a rebounder at Comstock PT

Enjoy the video below. Funny ending! :)

5 Tool Sport
UPPER EXTREMITY PLYOMETRICS (wait til the end 😂)
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Plyos are a mainstay exercise for athletes in the mid-to-late stages of rehab for upper or lower extremity injuries (or can also be used for prevention)😏. They begin to prepare the affected structures and tissues to tolerate forces and stress more closely related to sport. For the #thrower 🥎⚾️, we like to use these as a precursor before interval throwing programs.
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There are many ways of accomplishing this, but here we show how to use a rebounder/trampoline to achieve dynamic shoulder plyos.
1️⃣ Chest pass
2️⃣ Diagonals
3️⃣ Overhead chop
4️⃣ 0° IR
5️⃣ 90° IR
6️⃣ 0° ER
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All incorporate a controlled concentric to eccentric phase and have the added bonus of adjusting to an external object. What others do you like??
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🔹Swanik et al. The effect of shoulder plyometric training on amortization time and upper extremity kinematics. JSR. 2016.
🔹 Wright, et al. Exercise prescription for overhead athletes with shoulder pathology: a systematic review with best evidence synthesis. BJSM. 2018.





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6 days ago

Comstock Physical Therapy
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