Recover with a guided plan.
Hip flexors, Piriformis, TFL, IT band, Glute med, min, and max... phew these are just a few of the structures that play a role in one of the most complex ball and socket joints; the hip. Your hip must maintain a lot of mobility but also give you incredible stability to move and function. If either mobility or stability is compromised, discomfort becomes the result. The great news is that you can change that! You can regain your hip mobility, stability, function, and decrease pain. The starting point is here in Hip Rehab! If you are looking for more of a challenge, check out our Hip Prehab Program!
This program is best suited for those with moderate to severe (5+/10) hip pain including: Hip arthritis, pre-op hip replacement, or post-op hip replacement or other hip surgery with no exercise restrictions and full MD clearance, hip flexor/glute/piriformis/TFL issue and pain, femoroacetabular impingement (FAI), hip labral tear/involvement, greater trochanteric issues and pain, greater trochanteric bursitis, pelvis/hip alignment issues, and SIJ pain.
- Duration
- 8 weeks
- Frequency
- 3-6x/week
- Instructor
- Craig Lindell PT, DPT, CSCS
8-week arc
What you work through
- Week 1
Take control of your hip health with gentle hip & low back exercises paired with glute & core exercises designed to relieve hip pain & discomfort.
- Week 2
You shift focus to body awareness of the lumbopelvic region with mobility and hip stability exercises while continuing to learn new hip strengthening exercises
- Week 3
You open up the front of the hip with TFL and hip flexor targeted mobility exercises while targeting the glute med with strengthening & stabilization exercises.
- Week 4
Your groin (the workhorse of the hip) and low back get more attention to promote optimal hip health as you continue to progress core and hip stabilization exercises in new body positions.
- Week 5
Your hip rotation mobility is emphasized and you graduate to more advanced hip strengthening exercises in a standing position!
- Week 6
You begin to build the squat pattern on the ground while continuing to build volume with hip stability & strengthening exercises focused on the groin & glute muscles.
- Week 7
Get ready to enjoy the muscle burn, your glutes will be on fire! This is the most banded hip work to date coupled with improving hip mobility in the shin box position for the first time.
- Week 8
Time for overall more activity with dynamic warm ups and progressing to single leg strengthening & stabilization exercises in standing positions!
Fit check
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