LB – HIP GTPS – ISOMETRICS – VIDEOS

GREATER TROCHANTER PAIN SYNDROME – ISOMETRICS

INSTAGRAM VIDEOS 

  1. Lateral Hip & Knee Pain Relief with Hip Ab-duction Isometrics . Harden Chiro
    – Standing 1-leg:  next to wall; press bent leg into wall; hold for Isometric contraction
  2. Lateral Hip Pain Relief with Split Squat Isometrics . Harden Chiro
    (1) Half Kneeling: press lead foot into floor; hold for Isometric contraction
    (2) Half Kneeling Split Squat: lift 6″ off floor; hold for Isometric contraction
    (3) Half Kneeling Split Squat: press up into loaded barbell on the rack; hold for Isometric contraction

YOUTUBE VIDEOS

  1. Isometric Exercise for GTPS – Physiotutors
    (1) Side Lying: pillow between the legs; lift injured leg and hold
    (2) Back Lying: band around ankles (or knees for less torque); ab-duct legs and hold
  2. Isometric Hip Ab-duction & Strengthening Movements – Physiotutors – See the 1st Exercise
    (1) Back Lying: band around knees; ab-duct legs and hold for 5-10 seconds x 10 for 1-2 sets
    (2) Glute Bridge Progressions: 2-leg → 2-leg with staggered feet → 2-leg base lifting 1-leg → 1-leg lift and straighten the leg in air
    (3) Squat Progressions: 2-leg bodyweight squat → 2-leg staggered stance squat
    (4) Single Leg Progressions: 1-leg standing hold rack → 1-leg stepup hold rack → 1-leg stepup don’t hold rack
    (5) Hip Ab-duction: standing slider + band
  3. Isometric Supine Hip Ab-duction with Belt around the knees – Dr. Jo Physio
    – Back Lying: knees bend; strap around knees; push out for Isometric holds
  4. Isometric Seated Manual Resisted Hip Ab-duction – Sports Injury Clinic
    – Sitting: push hands into outside of knees; don’t let knees collapse

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