BellaOnline Forums Health and Fitness Exercise Monica's Injury Rehab Journal

Hi Monica! I found you =) I'm sorry to hear your hip injury will take a while to heal & it'll keep you from doing your favorite activites. However, I know you're very creative when it comes to exercise modification & I know you'll get through it. BTW I've been incorporating the wall psoas stretch & firelog pose+forward bend as a regular part of my stretching routine & it's really paid off. I just did the cosack lunge the other day to test out my left hip & I don't feel that slight pain anymore like I used to. (In addition, the Chi Running book advocates a lot of focus on hip mobility exercise & stretches.)

Thank you Jeri! You are right. I'm like you. Total fighter and will not be taking this laying down (literaly). I plan to get this thing under control much faster than Matt said.

The right exercises truly have the power to heal. I worked out today and my hip is no longer hurting plus I noticed I can stretch again without stiffness or tightness.

My workout today included 1 set of 12 of 9 mobility exercises followed by two supersets of core and glute focused work (2 sets of 10-15 each) then 10 minutes of stretching.

One week and I'm finally feeling normal again. Just need to be careful not to get crazy and stick to my rehab plan for a month before moving on to more challenging workouts.

That's great news Monica - good for you for working to address it!

Yesterday was my first day doing single leg squats off a step. I added 1 set to my current hip rehab workout and I managed to do 8 reps on each side (meaning I managed to not do 3 sets of 10 which is what I really wanted to do). I feel pretty good this morning!

That's great!

Awesome workout today. Started with 10 min. of total body mobility exercise then 2 rounds of these two circuits.

circuit 1
trx bodyweight row 15
db single leg squat (from step) 8
trx pike to updog
repeat

circuit 2
stability ball hip extensions (face down bent legs) 15
trx leg curls 10
trx bridge 10
calf raises 15
db single leg stiff leg deadlift 10
repeat

plus 1 set of plank knees in to leg lift & 15 min. stretches

Feeling better and stronger each week and trying to add a little weight, some reps, or an extra glute exercise each workout.

My last few workouts have been great but am having pain in the hip again. I'm almost certain its my chair. It's old, hard, and nasty. Last week I worked in another room and sat on a ball all week and no pain. This week the pain is back. Going to try the ball again all week and if the pain goes away then I know I need a more ergonomic chair. I like the swooper but it's $500!!!

Yikes...$500? Sorry to hear about your hip pain.

I'm on the ball today and hip pain is gone. This chair I have is so old and hard. I use the ball from time to time but not enough because it's too low for my desk. Kneeling chair looks good but also way too expensive for me. Need to find an affordable solution fast!