Daily Mobility Exercises by Dr. Kelly Starrett Forums General Rehabilitation impigement of hip and reinsertion of labrum

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    • #129994

      Hi, I’m Antagus. Forty-five days ago I had a hip operation. I live in Spain, due to the coronavirus pandemic we are in a state of alarm and I cannot start the re-mobilization, during these three weeks that lie ahead I would like to know if someone can give me an idea of ​​what I could do to start the mobilization and hip enhancement. Regards, and thank you very much.

    • #133187
      Michael AlzheimerMichael Alzheimer

      Hello Antagus!

      Are you still in contact with your MD or physio? Have they given you a protocol to follow? If you are able I would reach out to them as they know the specifics of your situation. Many clinicians are still offering virtual sessions to follow up with patients during the quarantine. In general around the 45 day mark you would be working on restoring ROM and doing some strengthening exercises such as squat variations (box squat, wall sits, SL squat to box), hip hinging, lunge variations, planks, glute bridges etc. As well as some balance drills like SL balance, tandem stance, y balance, etc. Push to regain strength and mobility but all exercises should not go to the point of aggravating the hip. If you have Vodoo bands you could also add them for some of the strength exercises for blood flow restriction training to increase the challenge of the exercise. Soft tissue work would also be good above and below the area with roller or lacrosse ball. Again if possible reach out to your provider and they can help progress you best from where you left off in rehab. Stay safe!


    • #133394

      Hi Michael, thanks for helping, probably yesterday I was contacted by the medical rehabilitator, but to tell me why because of the coronavirus issue, all the rehabilitation rooms have been destined for the coronavirus and until the state of alarm decreed by the government of Spain ends. I will be able to approach by the facilities. So he gave me the alternative of mailing me an exercise chart for my rehabilitation.
      As it did not give me much confidence, since the free social security means that we have in my city do not have a good reputation, I do not finish trusting them, so with your answer and the one that Kelly already gave me I will try to follow your guidelines, The truth is that I have been following TRS for 5 days and it improved a lot.
      Thank you for taking the time to answer me. I apologize if the translation is not very good since I am as I have already said from Spain and I still do not control English very well.
      Postscript: Take very seriously quarantine for the coronavirus as it is not something to take lightly, here we arrived a week late and the contagion has gone wild, I beg you to take it seriously for the sake of the elderly population , here we are losing cruelly for having collapsed the public and private health system.
      I wish you the best, thank you very much.

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