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Weakness in the hip abductors, particularly the gluteus medius, may lead to overuse injuries, patellofemoral pain syndrome (PFPS), and iliotibial (IT) band syndrome. Techniques to help increase activation of the gluteus medius during squats, such as using a resistance band around the knees, can increase overall performance. Using the wrong muscles can lead to pain, poor performance, and difficulty with certain movements. This can make your body resort to using other muscles not meant for those tasks. Due to extended time spent sitting during the day, many people develop weak gluteus muscles.īeing inactive for a long time can lead to the body essentially “turning off” these muscles, making them harder to use during exercise. The hip abductors are closely related to the core muscles and are crucial for balance and athletic activity. Research has shown that knee valgus is associated with lack of hip strength and that hip abduction exercises can improve the condition. This is most commonly seen in young women and older adults or in those with muscle imbalances or improper form during exercise. Knee valgus refers to when the knees cave inward, giving a “knock-kneed” appearance. Accessed Dec 4, 2014.Benefits of hip abduction exercises Reduce knee valgus Strengthening your hip abductors will help with these pathologies:Īdditional Website: explaining weakness of hip abductors: 4ġ.

The different color TheraBands depend on the resistance so the darker the color, the more resistance. is standing, and has a Yellow (or red, green, blue, or black) TheraBand tied around her ankles, squats, and walks sideways for about 10 feet and then back 3 times. For progression of this exercise, she can then do “Monster Walks,” where pt. While keeping both ankles together, she will separate her knees by lifting the top keep up and then back down. She will do this for 3 sets of 10 repetitions.įor progression, she will add a 1-2 pound weight around her ankle, and repeat the same method for 3 sets of 10. She then lifts her leg up to about 45-50 degrees and slowly lowers it back down. O Pt is sidelying on plinth with her bottom leg bent to where she is comfortable, and the top leg is slightly extended and straight, so her ankle is in line with her shoulder. Again, she will repeat for 3 sets of 10 repetitions. For progression, she will then be given a red (or green, blue, or black) TheraBand in order to increase resistance. O She will repeat this for 3 sets of 10 repetitions. She then begins to kick her leg out to the side and bring it back toward her other leg. She has a yellow TheraBand wrapped around her ankle attached to the stable object. is standing while holding onto a stable object. Stretching your hip abductors will help with these pathologies: 4,5 She then crosses her legs and brings one knee toward her chest and hugs it in order to feel a stretch deep in her lateral buttock region, while keeping the other leg straight. She should feel a stretch on the outside of the leg that is in back of the other one. She crosses her legs so her feet are still next to each other, and bends to the side of her back leg. Pt should feel a stretch on the outside of her leg that is crossing over her body.

She then crosses her leg over her body so it is almost hanging off opposite side of table.