Samantha Trapp & James Conley

 Sport Specific  Weak hips cause lower extremity injuries  Cross country runners, especially women, get hip injuries  Correct weak hip musculature

MUSCLES  Gluteus Maximus  Gluteus Medius  Gluteus Minimus  Piriformis  Obturator Internus  Gemelli Superior & Inferior  Quadratus Femoris  Obturator Externus FUNCTION OF HIP JOINT  Extension of thigh, external rotation  ( Gluteus Med, and Min) Abduction and internal rotation of thigh  (Piriformis, O. I. & Gemelli S & I) external rotation, extension of thigh, and abduction of flexed thigh  (Quad Fem & Obt. Ex.) External rotation of thigh

 2 types: Manual, and Functional  Manual- test performed by sports professionals  Functional- observed while doing a single leg squat or lunge (abductor weakness)

 Place chair behind person  Stand 1 leg off the ground  Squat toward chair  Indicator of hip weakness is the inability to maintain the knee in alignment with the hip or foot when squatting/ lunging

 2-3 sets, reps, 2 days/ week  Side lying hip abduction  Prone hip extension  Single leg balance with shoulder row  2-3 sets, 10 sec. hold, 2 days/week

 2-3 sets, 10 reps, 2 days/ week  Squats  Lunges  Perform 1-2 sets, reps, 2 days/ week  Side bridge with straight leg raise