Things are heating up here in Kelowna as we approach 25ºC or 77ºF. It is nice to have gotten out of the 2 months of snow that we had and now we are entering into Spring/Summer weather. With the improvement in the weather, the flowers start appearing. Most of the people are also heading out and getting more active. One of the areas that people have an issue with is the hip.So I want to give you a quick 90-second hip pain assessment that you can do.
Enjoy the video assessment and the article below.
In today’s video, I will go through a 90-second hip pain assessment.
90-Second Hip Pain Assessment
CLICK HERE to watch the YouTube video.
I got Andrea to demonstrate.
#1 – Hip Flexion
You will bring the knee towards the chest. We are looking at getting about 110 to 130 degrees of hip flexion.
#2 – Hip Extension
You will lie on your stomach and keep your pelvis lock. You will lift your leg and then back down. You are looking at getting about 30 degrees of hip extension.
When going through the assessment, you want to be close to or ideally at 30 degrees of hip extension. If you are not, you need to work on the tension, flexibility and strength around the hip in order to reach the appropriate degree. Going through a little assessment like this gives insight on the different types of movements and exercises that you need to focus on if you have hip pain.
#3 – Rotation of the Hip
Rotation of the Hip
You will bring the knee upwards so the knee and the thigh are in perfect alignment with the hip. You will go through the rotation at both ways. External rotation happens when the thigh is rotating out at 45 degrees and the heel comes in. Internal rotation happens when the thigh is rotating in at 40 degrees and the heel comes out.
#4 – Abduction
You will bring the leg out to the side. Ideally, we want 45 to 50 degrees of abduction.
#5 – Adduction
Your leg is in line with your hips. You will bring your leg in. We are looking at 20 to 30 degrees of adduction.
Give this quick 90-second hip pain assessment a go!
If you want to overcome your back and lower body injuries in a fast, simple, safe, and effective way, then check out Gluteus Medius Exercises program here:
Rick Kaselj, MS