I wanted to go through some accurate hip pain diagnosis that can help you get real results.
CLICK HERE to watch the YouTube video.
Jenna will go through the movements.
#1 – Stamp Out a Cigarette
For this exercise, we’re looking at is how well the hips move in internal and external rotation. You’re looking at how the hip feels on one side. Start with the right leg. You want to feel and see if there’s any resistance in any of the movements when you are rotating the leg in and out. Switch to your left leg and do the same movements.
See if there’s one movement that has greater resistance than the other and compare them between the two legs. Is the movement different in either one of the legs? If there are any differences or resistance, then we need to address those imbalances in the hips.
Stamp Out a Cigarette
#2 – Knee Movement in a Chair
Begin in an upright sitting position on a chair or box. Grab one leg and bring the knee up toward the shoulder. Move it to the outside of the shoulder then to the opposite shoulder. Switch to the opposite leg and repeat the movements.
Just as like with the first exercise, we are looking for tightness going on in the hip, resistance of movement and how things are comparing from one leg to the other leg when you bring the knee to your chest, to the outside of the shoulder and to the opposite shoulder. If there is any resistance or tightness, then we need to address those movements.
Knee Movement in a Chair
#3 – Knee to Chest
Begin in an upright sitting position on the floor. Bring the knees close to your chest. First, check if one knee is closer to your chest than the other. Second, check if one side has greater resistance than the other. If one of those has greater resistance, then you need to address the muscle imbalances in the hip.
Knee to Chest
#4 – Standing Hip Extension
Begin in an upright standing position. Put one hand up against the wall. Bring one leg back and then back to the starting position. Go through another repetition and then switch legs.
With this exercise, we are trying to see if one leg differs in the range of motion on how far the leg can go back. Also, we need to check if one leg is tighter or stiffer than the other leg. If any of those exists, then we need to address it.
Standing Hip Extension
These are the four quick little tests that you can do to diagnose your hip pain accurately. Should you find that you have difficulty with any of these movements, please make an appointment to see your family doctor or sports medicine physician as soon as possible.
If you are looking for exercises that have been scientifically proven to be most effective for targeting the gluteus maximus, then check out the Best Gluteus Maximus Exercises program.
Rick Kaselj, MS