Hip Injury Prevention

Hip Pointer:

• Wear proper padding over the Iliac Crest

Hip Flexor Strain:

• Maintain good flexibility of calves, quadriceps, hip flexors and abdominals musculature
• Perform a well-rounded dynamic warm up prior to activity
• Perform static stretching after activity
• Maintain good strength of lower body musculature
• Train in multiple planes and load the muscles in a sport specific matter
• Increase general endurance as the chance of injury increases when training results in muscle fatigue
• Maintain equal bilateral strength to avoid compensations
• Increase core strength

Hamstring Strain:

• Maintain good flexibility of lower body musculature
• Perform a well-rounded dynamic warm up prior to activity
• Perform static stretching after activity
• Maintain good strength of lower body musculature
• Train in multiple planes and load the muscles in a sport specific matter
• Increase general endurance as the chance of injury increases when training results in muscle fatigue
• Maintain equal bilateral strength to avoid compensations
• Increase core strength

Groin Strain:

• Maintain good flexibility of lower body musculature
• Perform a well-rounded, dynamic warm up prior to activity
• Perform static stretching after activity
• Maintain good strength of lower body musculature
• Train in multiple planes and load the muscles in a sport specific matter
• Increase general endurance as the chance of injury increases when training results in muscle fatigue
• Maintain equal bilateral strength to avoid compensations
• Increase core strength

Snapping Hip Syndrome:

• Proper warm up before sports activities
• Stretch tight muscles (hamstrings, hip flexors, quadriceps and calf muscles)
• Do not play through pain!

Hip Labral Tear:

• Appropriate stretching prior to and after athletic activity including hip flexors, IT band and hip internal and external rotators

Apophysitis of the Hip and Pelvis:

• Proper warm up before sports activities
• Stretch tight muscles (hamstrings, hip flexors, quadriceps and calf muscles)
• Do not play through pain!