Disclaimer: This is not medical advice. I make no promise and take no responsibility for anything you decide to do. This is simply what I did.
I’m due for ACL surgery (turns out I couldn’t will it back together) so I almost forgot to write this. But if I can’t keep my word to a random that ask me for help on reddit, what does my word even mean?
Anyways you should have spent a few weeks doing part 1: https://medium.com/@bonoh/hip-labrum-tear-how-i-treated-it-avoided-surgery-part-1-2789585b3662
Don’t begin this part if you haven’t. You won’t be activating the correct muscles.
Your pain should be getting better. If you need soft tissue massage to help with the pain, check out TimTam massager, I did a review of it here.
Part 2
This part is all about stabilising through larger motion.
Exercise 1: Prone Hip external rotation.
I think this exercise was actually introduced halfway through the first phase of the program. I rotated my foot slightly more in then what is in this video. Make sure your pelvis stays flat. It should not be rocking up or down as you’ll be cheating the motion.
Do 2 sets of 15 repetitions.
Exercise 2: Horizontal Twist
The band should be horizontal and perpendicular to the ground. Chest and hip move together. I like to think of making your same side hip and shoulder moving together. Like throwing a hook in boxing.
Movement: Turn in towards the band. Then back to the starting position.
Stay tight and strong. If you’re wearing a belt it should always remain horizontal to the ground.
Do 2 sets of 15 reps.
All these phases kind of get merge together depending on how quickly you progress and how strong you are. Do these 2 exercises for 2 weeks.
Disclaimer: This is not medical advice. I make no promise and take no responsibility for anything you decide to do. This is simply what I did.
