Athletico Health Resources

I’m referring to the ache in the back of your hip that’s been there for a few weeks.

First, you thought it would just go away. Next, you talked to a family member or friend, who recommended “rubbing this cream on it.” Then, you Googled it. Some methods worked, others made your hip pain worse…so what’s next?

Time to see your Athletico Physical Therapist[1].

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The last of April’s internal hip rotation stretches is one from the yoga world called 1/2 Lord of the Fishes. Fun name!

It is also a bonus stretch because it adds an upper body twist.

If you have or are experiencing any of these please refrain from doing the stretch: sacral problems, hip or knee pain, especially with rotating inward, or low back pain when twisting. In addition, if you have trouble getting up or down from the floor this stretch may not be for you. As always, prior to beginning any exercise program, contact your physician, physical or occupational therapist to determine what is right for you.

You will not need any equipment for this stretch.

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From a high level competition to a weekend pick-up game, any athlete can experience a hand injury.  Bumping, jamming, crushing, or cutting the backside of the finger near the tip, can cause a tendon injury known as a mallet finger.

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For the 3^rd week of April we will review an internal hip rotation movement that will also help to build stability and balance.

This exercise is called Eagle Legs in the yoga world.

You will need a sturdy chair for this stretch. 

If you have a history of hip or knee injuries (pain, impingement), hip replacements, have difficulty balancing or have a history of falls, it is not recommended to perform this exercise. As with beginning any exercise program, it is recommended that you contact your physician, physical or occupational therapist to determine what is best for you.

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Continuing with the theme of internal rotation of the hip, for week two we will review a stretch while lying face down.

This is the Prone Double Internal Rotation stretch.

You will need some wall space for this week’s stretch. If you have trouble coming all the way to the floor you can perform this on the bed as well. As with last week’s exercise, you should not perform this stretch if you have or are currently experiencing the following: hip injuries, hip replacements, hip impingement, or pain when rotating the hip or knee inward. As with beginning any exercise program, it is recommended that you contact your physician, physical or occupational therapist to determine what is best for you.

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How patients benefit from working with a Physical Therapist and Occupational Therapist

Do you have shoulder, elbow or hand pain that has been lingering and now hurts more? Have you been experiencing discomfort in your hands while typing on the computer? Did your doctor make the diagnosis of tendonitis, tennis elbow, trigger finger or golfer’s elbow?  For these healthcare needs and more, Athletico Physical and Occupational/Hand Therapists are able to get you back to doing the things you love.

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For the month of April we will be exploring internal rotation of the hip.

There are many muscles in the hip region that contribute to rotating the hip inward. Each week I will give you a stretch that will address these muscles in some way.

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Five Weeks in March Means a Bonus Self-Massage Technique

For this self-massage technique we will focus on releasing the tight fascia and muscles of the low back.

You will need a tennis ball for this technique. As with beginning any exercise program, it is recommended to contact your physician, physical or occupational therapist to find out what is best for you.

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