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Hip & Lower Limb – Injury Prevention

If you are interested to learn a bit about the anatomy of your Hips and Lower Limbs we have put together some information you can take away and use to improve your posture, hip and lower limb health. Firstly we will go through the anatomy, then potential injuries, how to assess yourself and exercises that are useful to maintain a healthy trunk, spine and core. Why wait until your injured to do an exercise program, why not start a program to prevent injury and maintain your health.

Anatomy

Hip & Pelvis

The hip and pelvic joint structure provide 2 major functions, firstly provides stability to the truck and spine during movement and secondly provides the ability to perform locomotion.

Knee, Ankle & Foot

The function of the Knee Ankle and foot can be broken into 4 primary functions. Firstly, to support body weight. Secondly to provide balance and stability for the body. Thirdly to absorb shock during movement. Forth to transfer energy and propel into gait and dynamic movements.

Common injuries for Hip & Lower Limbs

  • Muscle imbalance syndromes
  • Arthritis
  • Ligament and tendon tears
  • Hip Bursitis 
  • Meniscus tear
  • Repetitive strain injuries
  • Dislocations
  • ITB syndrome

Why do these injuries occur?

  • Trauma injury – one off incident causing damage to an effected area.
  • Wear and tear over time, caused by either incorrect movement patters, joint instabilities or weakness in affected area.

Objective measures

Objective measure are tools that can be used to assess how your body is functioning. If assessed regularly movement imbalances, reduction in joint range of motion or weakness in joint stability can be identified and prevent an injury occurring before it happens.

Posture

Is your posture aligned? If not, this may signify a postural imbalance and further investigation as to why is important, to avoid injury in the future.

Range of Motion (ROM)

  • Flexion
  • Extension
  • Rotation
  • Adduction
  • Abduction
  • Inversion
  • Eversion

Test each range of motion for each joint, are they limited? If so, this is an identified issue which if addressed now, could mean preventing an injury in the future.

Strength/weakness

Testing each joints ROM strength to identify any weakness. Test the strength of each joints ROM, if you find one that feels weak, then this is an opportunity to seek assistance and prevent a potential future injury.

Prevention

So, to protect us against these risks what can we do?

  • Step 1: gain full ROM of each joint
  • Step 2: increase strength and endurance of muscles supporting joint
  • Step 3: increase balance and stability of joint
  • Step 4: increase function ability of joint
  • Step 5: performance specific

Exercises

Stretches

Strengthening exercises

If you would like further assessment of an injury or pain you are experiencing, contact us today for an Exercise Physiology Consultation and program

Brock

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