The University of Canberra will become the new training venue for Canberra United for the 2018-19…
Wellness is essential. Do you have a burning health and wellness question?
Now is your chance. Every week we will pick one of your questions, and help you solve your burning query. If we share our problems, we are more likely to solve them.
Let’s get started:
The first “Ask an Exercise Physiologist” question to be answered is from the lovely Helen, from Kambah:
“I’ve had hip pain for two years. I enjoy walking, but after 30 minutes it seems to get worse. What exercises would you recommend for hip instability? Or should I stop exercising?”
Ask an Exercise Physiologist’s answer:
Great question Helen—and a complex one, as every body is different. We need to find the cause of the hip pain, and then stabilise and strengthen. Here are four tips to consider if you want to improve your annoying chronic hip situation:
1) Footwear management
Make sure you have supportive comfortable footwear. Have you changed your footwear? Maybe you need a gait assessment?
I’d recommend having two good pairs of walking shoes, & rotate them.
2) Choose your surface wisely
Do you vary your walking path choice? Try to avoid walking on a hard surface all the time.
Mix it up with footpath, local soft grassy oval, single trail, gravel and tan bark. Each surface will distribute a different load on your hip joint.
3) Rest days, or “active recovery day”.
Listen to your hip—it’s giving you important feedback
In order to recover and rehabilitate your hip you need to schedule an “active recovery day”.
– Flat easy 10 min short walks
– YouTube a home mobility session
– Online yoga, Pilates, Hydrolates (Aquatic Pilates)
At Capital Hydrotherapy & Exercise Physiology we have specific Hip Hydrotherapy classes available throughout the week—and you’re welcome to visit our new timetable here.
4) Finally, why not try this specific Hip Strength circuit?
In order to improve your hip stability, you need strength. Here’s a simple, easy effective strength workout for you:
1) CALF RAISE IN WALL SQUAT
2) ARABESQUE HAMSTRING CONTROL
3) ISOMETRIC HIP ABDUCTION
4) BRIDGE WITH RESISTED HIP ABUCTION
5) GLUTE STRETCH
You can print the HerWorkout PDF here, and the IGTV clip is dropping into Instagram later today.
Helen, if you’re fit and healthy I’d recommend doing the 5 exercises 10-12 repetitions, and 3 sets. If your fitness needs nurturing, try for 6 repetitions, and 2 sets. 4-5 days a week.
Hope that helps answer your question, Helen!
Want to ask your own question?