Chapter 19: The Hip and Pelvis
Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 2 Common Injuries Bursitis Fracture Quadriceps and hip flexor strains Hamstring strains Adductor strains Iliotibial band syndrome Quadriceps contusions Myositis ossificans Iliac crest contusions Overuse injuries Stress fractures
Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 3 Hip Injury Rehabilitation/Prevention Often procedures used for rehabilitation can also be helpful in preventing injury.
Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 4 Hip Flexor Stretching 1 With the leg to be stretched behind the other leg and rotated slightly outward, shift weight to the other leg. Posture is erect with hips thrust forward.
Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 5 Hip Flexor Stretching 2 Kneel on a towel, then thrust forward with the hips, maintaining an erect posture.
Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 6 Hamstring Stretching 1 The standing bench stretch is a good way to begin stretching the hamstrings.
Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 7 Hamstring Stretching 2 Seated single-leg hamstring stretch
Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 8 Hamstring Stretching 3 The seated single-leg hamstring stretch with the opposite leg dangling allows greater stretching.
Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 9 Hamstring Stretching 4 Double-leg hamstring stretching is done with the toes pointed forward to isolate the hamstrings.
Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 10 Hamstring Stretching 5 In the supine position, use a towel to slowly pull the leg back, stretching the hamstrings.
Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 11 Hamstring Stretching 6 With this stretch, one leg is supported on a bench; athletes can gain additional mobility from this exercise. It is not advised for those with hamstring strains.
Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 12 Adductor Muscle Stretching In a seated position, pull the heels in as far as possible, then lean forward.
Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 13 Iliotibial Band Stretching 1 Lean against a wall with the leg to be stretched crossed behind the other leg. Put as much stretch on the IT band as possible.
Copyright ©2004 by Thomson Delmar Learning. ALL RIGHTS RESERVED. 14 Iliotibial Band Stretching 2 Cross the leg to be stretched behind the other leg and stretch by pulling on the foot with the opposite hand.