Disclaimer: This program is for non-surgical management of hip labral injuries. Severe tears or post-surgical recovery may require specialized guidance. Always consult your healthcare provider for a tailored plan.
Week 1-2: Acute Phase (Pain and Inflammation Management)
Goals: Reduce pain and inflammation, protect the hip joint, and maintain mobility in surrounding structures.
Rest and Protection:
Avoid activities that involve deep hip flexion, rotation, or impact (e.g., squatting, running).
Use a supportive brace or assistive device (e.g., crutches) if recommended.
Pain and Inflammation Management:
Apply ice for 15-20 minutes every 2-3 hours.
Consider PEMF or laser therapy for additional pain relief and healing.
Gentle Range of Motion (ROM):
Pelvic Tilts: Lie on your back, gently tilt your pelvis forward and backward. 10-12 reps, 2-3 sets.
Supine Hip Abduction/Adduction: Slide your leg out to the side and back while keeping it straight. 10-12 reps, 2-3 sets.
Core Activation and Stability:
Abdominal Bracing: Engage your core without moving your spine. Hold for 5-10 seconds, 10-15 reps, 2-3 sets.
Bridge Holds: Hold for 5-10 seconds, 10-12 reps, 2-3 sets.
Chiropractic Care:
Address compensatory patterns in the lumbar spine, pelvis, and sacroiliac joint to reduce stress on the hip.
Week 3-4: Subacute Phase (Restore Mobility and Build Stability)
Goals: Restore controlled hip movement, improve joint stability, and build foundational strength.
Stretching:
Hip Flexor Stretch: Hold for 15-30 seconds, 2-3 sets per side.
Figure-Four Stretch: Cross one ankle over the opposite knee while lying down. Hold for 15-30 seconds, 2-3 sets.
Strengthening Exercises:
Clamshells: Use a resistance band if tolerated. 10-15 reps per side, 2-3 sets.
Side-Lying Hip Abductions: 10-15 reps per side, 2-3 sets.
Mini Squats: Keep the range of motion shallow to avoid hip impingement. 10-12 reps, 2-3 sets.
Core and Pelvic Stability:
Dead Bug Exercise: Lie on your back, extend opposite arm and leg while keeping the core engaged. 10-12 reps per side, 2-3 sets.
Bird Dog: On hands and knees, extend opposite arm and leg. 10-12 reps per side, 2-3 sets.
Mobility Work:
Hip Internal/External Rotation Stretch: Use a resistance band or dowel for assistance. Perform 10-12 reps, 2 sets.
Week 5-6: Advanced Phase (Strength and Functional Movements)
Goals: Build strength, improve dynamic stability, and return to functional and sport-specific activities.
Dynamic Strengthening:
Lunges (Modified Depth): Forward and lateral, 8-12 reps per side, 2-3 sets.
Step-Ups: Use a low step initially. 10-12 reps per side, 2-3 sets.
Side-Stepping with Resistance Band: Keep tension on the band. 10-12 reps, 2-3 sets.
Proprioception and Balance Training:
Single-Leg Stance with Arm Movements: Hold for 10-15 seconds, 2-3 sets per leg.
Bosu Ball Balance: Stand or perform gentle squats on a Bosu ball. 1-2 minutes, 2-3 sets.
Functional Training:
Gradually reintroduce activities like jogging, cycling, or sport-specific drills under guidance.
Incorporate multi-directional movements (e.g., side shuffles, carioca drills).
Advanced Core Work:
Plank Variations: Hold for 20-30 seconds, progress to shoulder taps or leg lifts. 2-3 sets.
Side Planks: Hold for 10-20 seconds, 2-3 sets per side.
Chiropractic Care and Shockwave Therapy
Chiropractic Care: Routine adjustments help optimize hip joint mechanics, improve posture, and address compensatory dysfunctions in the pelvis, sacrum, and lumbar spine. These adjustments can alleviate strain on the injured hip and improve recovery outcomes.
Shockwave Therapy: Shockwave therapy accelerates healing by increasing blood flow, promoting collagen production, and reducing inflammation in the hip joint and surrounding tissues. It is particularly beneficial for stubborn or chronic hip labral injuries. Conclusion: By following this structured rehabilitation program, complemented by regular chiropractic care and shockwave therapy, you can effectively recover from a hip labral injury. This comprehensive approach supports proper healing, reduces pain, and helps prevent future injuries, ensuring a safe and functional return to daily activities or sports.