Adolescent Hip Dysplasia Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 3/10 whilst completing this exercise programme.
1. Isometric hip abduction against the wall
- Stand side-on and slightly away from a wall with the affected side closest to the wall.
- Bend the knee of the leg closest to the wall and press it against the wall – keep the knees in line.
- Hold this position at around 70% effort – you should feel this working around the top, outer region of the buttock.
2. Bridge in lying
- Lie on your back on the floor or bed with your knees bent at 90 degrees and your feet on the floor and your arms down by your side.
- Push your heels down into the floor to gently lift your hips upwards. Lift as high as you feel comfortable but no higher than a straight line between hips, knees and shoulders.
- If you feel discomfort, then try squeezing your tummy and bum muscles before starting the lift.
- Hold at the top for 5 seconds.
- Push up as far as you feel comfortable, and pain and stiffness allow.
3. Ball squeeze between knees
- Lie on your back on the floor or bed with your knees bent at 90 degrees and your feet on the floor and your arms down by your side.
- Place a small ball/or soft object e.g., rolled up towel between your knees.
- Gently squeeze the knees together applying a light force.
- Hold for 10 secs.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
These are more advanced strengthening exercises, targeting muscles that help to stabilise and support the hip joint, as well as addressing tightness of muscles around the legs, trunk and buttocks. These exercises may be performed 1-2 times per day, working within the limits of your pain. This should not exceed any more than 3/10 on your perceived pain scale.
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This is a more advanced programme for those aiming at a return to sport or other similarly challenging activities. The exercises here are aimed at strength and conditioning of the entire lower limb, from the ankle through to the hip joint, and are more functional, multi-joint movements. These can be performed 2-3 times per week as you may well be aiming to return to sport or activity in addition to this programme. This should not exceed any more than 3/10 on your perceived pain scale.
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