UKC

Hello all,

I fear this could be a fairly common thread but thought id post it anyway.

I have had troubles with left leg for Years now & saw my first physio for 16 months (during this time he told me to lay off running/ climbing for a month then I could go back), he told me I had "hip instability & a inward rotating knee" doing the exercise he gave me to strengthen it everyday at least once if not twice. We started with hip stuff then knee stuff for the first 6 months I noticed improvements (slowly) but I was still too fair off from any real functional movement. Next I moved so had to find a new physio who identified the glute Medius & minus as main reason for my issue & gave me clams, SL squat & bridges to do which worked wondered I even progress through the stages for clam to level 3. But now I am at a point where I still lack function & these exercises appear to be lacking any real & noticeable effects.

Can you recommend any exercises to cure this hip instability once & for all so I can go back to fun in life?

Ive been trying cupping therapy to release pressure recently in my hip flexors etc & it’s been working very well & Deadlifts, front squats & weighted lunges to help in my goal.

Thanks for any insight.

In reply to Os_878:

I don't fully understand what is the exact cause of your problem but just a shot in the dark, yoga seems to help with nearly everything 'instability' related. Obviously weights can help too if done correctly but I've always been a bit weary as I would guess they could also cause more harm - body weight exercises through different movements and positions sounds like a better bet to me but will take a few months to see results assuming you do them regularly. All the best.

In reply to Simos:

Sorry basically my problem is hip stability, i find it hard to activate & tense my left glutes & whole left leg chain is weaker because the hips/ glutes arent a strong foundation.

In reply to Os_878:

Single leg good mornings also squats but with a 20 inch resistance band round your knees

In reply to Os_878:
I haven't heard of this before, I'd still guess yoga will be beneficial but you might also need something a lot more specific.

Did you check with a doctor (instead of just a physio)? There might be something underlying the instability you need to address? (e.g. injury or other, I know surgery etc is the last resort but might be worth at least finding out what is going on exactly if you haven't already)

In reply to Os_878:

also unilateral glute bridges are good as well

http://www.mikereinold.com/2012/04/glute-bridge-exercise-progressions-for-r...

In reply to Os_878:

I'd see a doc if you haven't already.

In reply to due:

Be very lucky to find one with any sort of expertise in this area, a good sports physio is likely to be of more use.

To the OP: I have suffered from imbalance in my glutes leading to my hip losing mobility, but this stuff has usually resolved itself within a few weeks of exercises to strengthen the specific muscles. Seems strange to be taking so long.

In reply to Os_878:

A week gluteus medius will mean that your pelvis won't remain level when you walk (or stand on one leg) and the result is that you limp. After my hip replacement my physio sessions concentrated on building this muscle back up - it's cut to perform the operation. The various exercises I was given included standing one legged on a wobble board at first with hands supporting, then not, then trying it eyes closed. Gentle dipping down on one knee and back up (sorry, no idea what the name of this is!) Sounds like the things you're doing are quite physical. My situation was different to yours, but the aim was tha same. I believe a very gentle approach is best rather than loading yourself up with weights and stuff. That way you're more likely to achieve what you want without causing other problems such as tendonitis (this happened to me when I got a little carried away).

In reply to Os_878:

Any pain in your feet? Could be worth having them checked for pronation by an orthopaedic specialist.