If left untreated, femoral head necrosis leads to degeneration of the joint and restrictions of the hip. The deficits include a reduction in movement in all directions. In any case, pain, a relieving posture in the hip and tension in the hip muscles can result. Due to a changed gait pattern, complaints in the back and the unaffected leg can follow.
Exercises
If a relieving posture in the hip has occurred, atrophy of the muscles should be prevented and they should be trained. Sports with a high load on the hip should be avoided. Each exercise is repeated 3-5 times.
Exercise 1) Strengthening the gluteal and posterior hip muscles Lie with your back on a mat or other soft surface. Both legs are adjusted and the arms lie loosely on the floor. Lift your buttocks until you feel tension in your buttocks.
Hold this position for 15-20 seconds and let your buttocks slowly sink down again. Make sure that your heels are not too close to your buttocks and are in front of your knee joints. Exercise 2) Strengthening the gluteal and posterior hip muscles For the second exercise, lie back on a mat or other soft surface.
Both lower legs are placed on a sofa or bed this time. Place both arms on the floor next to your body again and lift your buttocks upwards until you feel a tension in the buttocks muscles. Hold this position for 15-20 seconds and then let your buttocks slowly sink to the floor again.
Are you looking for more exercises to strengthen the gluteal and hip muscles? Exercises legs, buttocks Exercise 3) Strengthening the abdominal muscles For the next exercise you need a ball about the size of a handball. You can lie or sit on your back again.
The legs are adjusted and the ball is placed between the knees. Position your arms next to your body and start applying tension to the ball so that it is compressed. Hold the pressure for 15-20 seconds and release it again.
Are you looking for more exercises to strengthen your abdominal muscles? Abdominal exercises Exercise 4) Maintaining and promoting movement of the hip joint kFor this purpose you can do stretching exercises. To stretch the front hip muscles, take a long towel and lie down with your stomach on a soft surface.
The left leg is stretched and the right leg is bent. The right foot is pulled towards the buttocks and through the towel, the foot is held against the buttocks. Both ends of the towel are held with both hands.
The position of the arms is stretched backwards. More exercises for this can be found in the article: Mobility Training Hip Exercise 5) Stretching the Rear Hip Muscles To stretch the rear hip muscles, lie on your back. The left leg is stretched out and placed on the floor.
The right leg is pulled towards the upper body so that the knee goes to the chest. Use both arms to hug your bent leg and pull it towards you as far as your mobility allows. Again, the stretch is held for 15-20 seconds. Are you looking for more hip stretching exercises? Hip stretching exercises
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