Hip Homecare

Question 1

Bursitis
If flared up, the only goal is decrease inflammation.

Answer 1

Education
Positions and movements to avoid
Sleeping position changes

Post-flare-up, general strength and stretching progression

Question 2

Bursitis
Stretch & Strengthen
Know how to stretch and strengthen these commonly affected groups

Answer 2

Glutes
Quads & hip flexors
Hams
Adductors
External Rotators

Question 3

Clamshells
Basic clamshell progression

Answer 3

Supine with band
Clam 1
Clam 2 (knee extended)
Clam 3 (external rotation)
Clam 4 (internal rotation)

Question 4

Post-Clamshells

Answer 4

2-legged stationary (squat)

2-legged dynamic (crab walk)

Beyond this level, not really needed for ADLs

1-legged stationary (lunge)

1-legged dynamic (lunge)

Plyometric

Question 5

Arthritis

Answer 5

Supine with band above knee to activate and strengthen glute muscles
feet on floor 1 min, feet on wall 1 min
tanding short lunges for load acceptance in quads

PROM or pain-free AROM
Supine, with towel or similar if possible

Sit in rocking chair
Gentle oscillations to general LPHC area

Warm-up in bed to decrease joint stiffness
Hip circles, pelvic rocking or similar

Low-impact exercise
Elliptical, bike, swimming, water aerobics, etc

Question 6

Arthritis
Chair exercises

Answer 6

Seated with band above knees, each 5-15s holds, all B
-hip abduction
-hip flexion
-hip adduction

Sit to stand out of chair

Question 7

Managing musculoskeletal fatigue
Long-term focus on eccentric strengthening

Answer 7

eccentric load is largely what creates the DOMS phenomenon of muscle fatigue post exercise…the idea here being that progressively getting stronger against eccentric load will mean that when you do a general exercise like running, or volleyball, or basketball, that your muscle will be better able to handle the eccentric load and
thus experience less DOMS)

Question 8

Managing musculoskeletal fatigue
Helping people manage their musculoskeletal fatigue

Answer 8

Muscle fibre type is important in determining how a muscle will fatigue/the muscle’s response to repeated load or effort
There is in general little well validated evidence for modalities that reduce fatigue; most info about fatigue management is anecdotal or has been observed to work in individuals, rather than being validated by RCT studies
Good sleep is number one!
Being able to recognise that you are fatigued and altering your activity based on that fatigue are very important for people doing physical or athletic activities