Adolescent Hip Dysplasia Intermediate 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. Hip bridge with hip abduction
- On a comfortable surface, lay flat on your back with your knees bent and feet flat on the floor – have the feet narrow and focus on keeping the knees hip-width apart throughout the movement.
- Raise your hips up towards the ceiling by pushing through your heels and squeezing your buttock muscles.
- Once your hips form a straight line with the shoulders and knees, hold for 10 seconds before slowly lowering your hips back down.
2. Sit to stand
- Sit in a stable chair that is at a convenient height for you to rise from.
- Shuffle forward in the chair so that your feet are directly under your knees and with toes turned out to comfort.
- In a controlled manner, initiate a standing motion by shifting your weight forward and pushing down through your feet.
- As you rise, transition to standing upright by pushing your hips forward.
- Then, slowly lower yourself back down towards the chair by pushing your hips backwards and controlling the movement using your thigh muscles.
- Gently touch your buttocks on the chair before repeating.
3. Deadlift
- Stand upright with feet hip-width apart, a slight knee bend and a weight held in both hands.
- Engage the abdominal region and in a controlled manner, bend forward at the hips trying to keep your back straight. Do not let your knees bend further. Let your hips press out backwards.
- Go down as far as you feel comfortable or until your back starts to round.
- Come back up to standing and repeat.
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 initial exercises aimed at improving the strength and flexibility of muscles that insert around the hip and pelvis region. These may be performed 2 -3 times a day, working within a comfortable range of movement. 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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