My hip is weak (I think). How do I strengthen it?

[mjgrothaus]

I had lower back pain so I went to the chiro who said I had an impacted hip. He fixed it and everything felt perfect. Now, how do I keep it that way? Over the years I've noticed that my right leg/hip is noticably weaker than my left so it seems that I "sink" inwards on the right hip more whan I walk. Over the years, I've also had low back pain/right leg pain, stiffness. How can I get my right hip up to the strength of my left hip?

Here are the details:

1. When did the pain begin? This time, about 2 months ago.


2. What were you doing at the time? Or did the pain come on gradually over time? Gradually over time, but it may have begun when I was doing a plank.

3. Where, anatomically, is the pain? Low back area and stiffness down the leg. Feel like something needs to click. My doctor had me do bends in all different directions and said it wasnt a disk issue.


4. What does the pain feel like? Sharp? Dull? Aching? Stabbing? Shooting?

Aching.

5. Is the pain constant, or intermittent, or only on certain motions?

Mostly constant.

6. What motions make your pain worse? Sitting.

7. What, if anything, makes your pain better? When I kick my leg out in different directions.

8. Does your pain radiate to any other part of your body? Sometimes it makes my right leg stiff.


9. What things could you do before, that you cannot do now because of your injury?

Run.


10. What is your main concern regarding the pain and its consequences?

I will have pain forever.


11. Have you ever injured that part of your body before? If so, how?

Had the same thing happen to me about 5 years ago, but the pain was much worse. Wondering why it happened again.


12. Is your pain getting worse over time? And if so, how much worse over what time period?

Not worse, not better.

[Steve-O-68]

I'm having similar issues with my right hip. Make sure that you're doing mobility work and dynamic stretching. To strengthen it, you can do x-band walks, clams, side leg raises, cable abduction, etc to strengthen up the glute med... supine planks, bird dogs, lunges etc to strengthen up the glute max.

Unilateral work will also go a long way in shoring things up. Step ups, bulgarian split squats, multi-planar lunges...

If you're having pain in the lumbar area, it could be due to tight/shortened hip flexors. This is especially true if you sit a lot. Dynamic stretching and some soft tissue work should help quite a bit.

[mjgrothaus]

Originally Posted by Steve-O-68

I'm having similar issues with my right hip. Make sure that you're doing mobility work and dynamic stretching. To strengthen it, you can do x-band walks, clams, side leg raises, cable abduction, etc to strengthen up the glute med... supine planks, bird dogs, lunges etc to strengthen up the glute max.

Thanks for the reply! What are x-band walks and clams?

[Steve-O-68]

An x-band walk is where you take an exercise band, put it under your feet, and cross the handles in your hands to make an X in front of your legs. Then you take steps from side to side.

Clam is done laying on your side with knees bent. Raise your top knee, while keeping your ankles together (hip rotation). When done right, it should look like a clam opening and closing. I'm sure you could also call them oysters, but the obvious reference to pearls would keep many guys from doing them...

[K Manley]

Here is a vid of the clams

and definitely give this article a read if you haven't already. I think Steve O in bang on that focusing on stretching the flexors and strengthening the extensors is going to go a long way.