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Weak heap rotator
I had problems of weak external heap rotator I am doing physiotherapy treatment from last 2months but problem not solved initially there was no pain but now I'm feeling pain in heap muscles and knee joint in right leg shall I stop weight exercise I e tight in weight in legs
Answers (6)
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Quadriceps strengthening exercises-
Quad Clenches: Lie flat on your back or sit upright on a chair with leg kept horizontally on another surface. Now, tighten the muscle on the front of the thigh by pushing your knee down. You should feel your thigh muscles clench, Hold for 3 secs. Repeat 10 times twice a day.
Short Arcs: Lie flat on your back or sit upright with your leg placed horizontally on a flat surface like a chair or bed. Place a rolled up towel under the knee. Pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3 secs and slowly lower them on the chair. Repeat 10 times twice a day.
Straight Leg Raise: Lie flat on your back. One leg and knee will be straight and other leg should be bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. Lift your foot up in the air, about 6 inches off the bed. Hold for 3 secs and slowly lower the leg. The knee must remain straight the whole time you are doing this exercise.
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Hello would like to knw the detail history and what exercise regime Ur following. If it's giving u pain consult with ur physio. Discuss ur expectations with him. He will the best person to guide u. And yes exercises should be in pain free range. For further information do message Ur case history
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Hello there....firstly you need to give a detail history regarding why the problem has started,,,which hip movements are painful and what treatment/exercise you are undergoing?
What exercise protocol are you following for the problem?
Next Steps
discuss with your physiotherapist regarding the goals of your treatment and understand exactly what exercises are given to you and how they will benefit you....dont just blindly follow any instructer or inexperienced physio regarding any exercises.
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Hi there, ideally you must address your situation to your Physio to take opinion on change in current situation with respect to your treatment plan.
And focus more on mobility without the pain & get into light regime of Isometric exercises for Hip joint muscles.
Have a speedy recovery
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