Case Study: Training with Painful Hips

(Read Mo’s Member Spotlight here, then come back)

She’s a member of our Women’s Strength Training program. It’s small group training with a set workout program, but I modify every session so that it’s pain-free for Mo.

Hip dysplasia is a genetic condition where the hip joint is unstable from birth. The hip socket is simply the wrong shape. To help create strength and control for the hips, Mo works on plenty of exercises for hip control, hip strength, and core strength.

Mo always warms up with specific hip exercises – some we learned from collaborating with her physical therapist, and others we’ve added ourselves. She strengthens her glutes and abs every workout, as well as works on a few balance drills. We never do anything in the gym that causes joint pain, as our golden rule.

Overall, she’s gone from having difficult walking and taking the stairs to being able to deadlift over 100lbs for multiple reps, performing viking presses with 55lbs, and doing REAL pushups!

We’re even working on lunges, which have progressed from seeming impossible, to requiring assistance with bands, to fully unassisted on each leg (even after a hip replacement!).

Some of the top exercises that have been effective for Mo’s legs have been:

• Hip thrusts (on two legs, on one leg, and with resistance bands)
• Glute bridges (on two legs, on one leg, and on a high box)
• Clamshells, side lying leg raises, bird dogs, and band walks in all directions
• Single leg deadlifts and staggered stance deadlifts
• Trap bar deadlifts
• 12″ step ups, 4-6″ step downs
• Stability ball hamstring curls

One of Coach Devin’s specialties is Post-Rehab Fitness.

We help people get their best body back after completing physical therapy or chiropractic care.

Hear from clients like Mo, Cheryl, Dan, and Dr. Tim Murzycki, owner of Cornerstone Chiropractic in Bellingham, MA, in our testimonial video below: