Hip Abductor Strengthening

Place opposite foot behind band.

Move involved leg outward, keeping knee straight.

2 seconds out and 2 seconds in, control the motion throughout.

Hip Internal Rotator Strengthening

Stand with involved leg externally rotated at 45 degrees, with band around the front at hip level.  Move the involved leg forward while internally rotating, keeping the knee straight or with slight “soft knee”.

2 seconds forward and 2 seconds back, control the motion throughout.

Hip External Rotator Strengthening

Stand with feet side by side and the band around your back at hip level.  Move the involved leg backward while externally rotating, keeping the knee straight or with a slight “soft knee”.  Tap toe down at 160 degrees and rotate back to the starting position.

Control the motion throughout.

Hip Extension Strengthening

Place opposite foot beside band.

Move involved leg backwards, keeping knee and trunk straight.

2 seconds out and 2 seconds in, control the motion throughout.

Gluteus Medius Strengthening

Place opposite leg in front of band.

Move involved leg back to 45 degree angle, keeping knee straight or with slight “soft knee”.

2 seconds out and 2 seconds in, control the motion throughout.

Ankle Invertor Strengthening

Sit on a chair and loop elastic around foot.

Pull forefoot inward, do not allow leg to rotate.

2 seconds out and 2 seconds in, control the motion throughout the full range.

Ankle Evertor Strengthening

Sit on a chair and loop the elastic around foot.

Pull foot outward, do not allow leg to rotate.

2 seconds out and 2 seconds in, control the motion throughout the full range.

Calf Raise Protocol

Calf Raises- Week 1–2

Place both feet on the ground shoulder width apart.  Raise up onto toes.

2 seconds up and 2 seconds down, control the motion throughout.

Calf Raises- Week 3–4

Place both feet on a step shoulder width apart.  Raise up on toes and completely down.

2 seconds up and 2 seconds down, control the motion throughout.

Hip Adductor Strengthening

Place opposite foot behind band.

Move involved leg inward, keeping knee straight.

2 seconds out and 2 seconds in, control the motion throughout.

ITB Foam Rolling

Lay on side with foam roller positioned at your knee.  Roll slowly until roller is positioned at your hip.  Repeat 3-4 times.

Switch legs and repeat.  Perform 1-2 times per day.

Seated Hamstring Curl

Start with leg out and theraband behind foot.  Pull leg straight back towards you.

2 seconds out and 2 seconds in, control the motion throughout.

Half Squat — Quad Strengthening

Place feet shoulder width apart with knees fully extended.  Slowly flex your knees and squat down until your thighs are at 45 degrees.  Once you achieve this position return to the starting position.

2 seconds down and 2 seconds up, control the motion throughout.

Hip Abduction Monster Walks

Bridging

Starting Position: Lie in a supine position with knees bent and feet flat on floor.  Place arms at sides with palms facing down.

Action: Engage core by drawing belly button in and up.  Lift hips up by pressing feet against the ground. In a sequential order contract core, glutes and hamstrings. Maintaining level hips, hold for 3-5 seconds.  Slowly return to starting position.

Bridging with Leg Lift

Starting Position: Lie in a supine position with knees bent and feet flat on floor. Place arms at sides with palms facing down.

Action: Engage core by drawing belly button in and up. Lift hips up by pressing feet against the ground and contracting glutes. Maintaining level hips, slowing raise one leg off the ground. Hold for 3 to 5 seconds. Lower leg and return to starting position. Repeat on other leg.

Hip Flexor Leg Lifts

Starting Position: Lie in a supine position with legs straight and feet flat on floor. Place arms at sides.

Action: Engage core by drawing belly button in and up.  Raise one leg off the ground.  Lower leg and return to starting position. Repeat on other leg.

Hamstring Curl

Starting Position: Lie in a supine position with knees bent and feet on the ball.  Place arms at sides with palms facing down.

Action: Engage core by drawing belly button in and up.  Lift hips up by pressing feet against the ball. Slowly bend knees, drawing the ball in.   Maintaining level hips, hold for 3-5 seconds.  Slowly return to starting position.

© 2017 Running Injury Clinic