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Doctor insights on: Hip Sprain Stretching And Strengthening Exercises

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Massage and stretches for tight hip flexors?

Massage and stretches for tight hip flexors?

Can be very helpful: Both massage and passive and active stretching can be very helpful for tight hip . Flexors. While a home program for stretching can work fine massage needs to be done by a provider trained in neuromuscular massage in order to get the most benefit. Stretches should be demonstrated at least once to make sure they are done properly. Find a facility that provides physical therapy and massage. ...Read more

Dr. Peter Ihle
1,163 doctors shared insights

Sprains And Strains (Definition)

-R used interchangeably. They refer 2 injuries 2 mucles & ligaments. 3 degrees: 1=tweaked or hurts but no harm no foul, 2=damage 2 the structure with some bleeding & prolonged pain,but with ice, time , rest,& activity modification they heal over a few weeks,3=a complete disruption such as an ACL tear. If this happens in a muscle body, there's no repair available, painful, ...Read more


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What're some ankle strengthening exercises?

What're some ankle strengthening exercises?

Many: Hi: there are many and most you already know such as belt pulls, ankle lifts, jump rope, balance boards and etc. Best regards: dr. Mark reed placentia-linda foot & ankle group drs. Mark and melanie reed 1275 rose drive, suite 136 placentia, ca 92870 fax: (714) 528-0739 office: (714) 528-2252 www.Footpain.Org drmreed@footpain.Org. ...Read more

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Rehab/strengthning exercises for MCL and lcl?

Rehab/strengthning exercises for MCL and lcl?

Knee ligaments: After you have damage your medial collateral ligament, or your lateral collateral ligament, the ligaments are stretched and or torn. The is no way to strengthen the ligament, short of repairing the tear. Rehab for ligaments include exercises to maintain your leg strength around the knee, protection of the ligament with a brace, and time for the sprain to heal. Check with your trainer. ...Read more

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Are there strengthening exercises for Achilles tendonitis?

Are there strengthening exercises for Achilles tendonitis?

Achilles: Resistance traning would be helpful but remember to stretch before and after. ...Read more

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What are some good exercises to strenghten hip flexor muscle?

What are some good exercises to strenghten hip flexor muscle?

Lack of strength?: Or too much muscle tone leading to a spasm? You need to find out by doing hip extension. If your spine hurts during hip extension the psoas is in a spasm. It this case, psoas strengthening exercises will only make back pain worse. ...Read more

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What leg strengthening exercises are the best for knee strengthening?

What leg strengthening exercises are the best for knee strengthening?

Terminal extension: The last 30-40 degrees of extension strengthening are the safest on the knee. Leg presses, squats, knee extension exercises that focus on the last 30-40 degrees of motion can create good strength and mass without stressing the knee cap or meniscus significantly. Lunges put high stresses on the knee. ...Read more

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Do hamstring stretch exercises help back pain?

Do hamstring stretch exercises help back pain?

Frequently: The hamstring muscles insert directly on the bottom of the pelvis called the ischial tuberosities. The degree of hamstring tightness directly influences the curve of the lower lumbar spine. Tight hamstrings flatten out the normal curvature which tends to cause poor weight bearing characteristics in the lumbar spine. Stretching the hamstrings is an important part of back exercises. ...Read more

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What exercises strengthen the acl, MCL and PCL in knee?

What exercises strengthen the acl, MCL and PCL in knee?

Check out this paper: This is a great paper - but it might be hard for you to download it "A training program to improve neuromuscular and performance indices in female high school soccer players." Noyes FR1, Barber-Westin SD, Tutalo Smith ST, Campbell T. J Strength Cond Res. 2013 Feb;27(2):340-51 http://www.ncbi.nlm.nih.gov/pubmed/22465985 ...Read more

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Can you recommend some wrist strengthening exercises for lax tendons?

Can you recommend some wrist strengthening exercises for lax tendons?

Wrist: Wrist curls, wrist extension, pronation and supination against resistance will do the job. You should have an athletic trainer or physical therapist instruct you. ...Read more

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What are good exercises for strengthening quad muscles?

What are good exercises for strengthening quad muscles?

Quad exercises: The muscles of the quadriceps femoris include the rectus femoris and the three vastus muscles (medius, intermedius, and lateralis). They primary function to help extend the knee, but the rectus also helps flex the hip. Exercises that strengthen the quads include leg extensors, squats, lunges and leg presses. Cardio exercises that condition the quads include running, cycling, and stair climbing. ...Read more

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What exercises strengthen the rotator cuff area?

What exercises strengthen the rotator cuff area?

There are several: The rotator cuff is a series of four muscle tendon units working on the ball portion of the shoulder. The rotator cuff works hand in hand with the shoulder blade or scapular muscles. You do not need a lot of resistance working these muscles. You can use the rubber bands, light dumbells (reps of 15) or cables at the gym. Also focus on your core by bringing "belly button to spine.". ...Read more

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What are some good ankle strengthening exercises?

About 6 weeks: 6 weeks is typical to heal a fracture in the foot well enough to return most to normal, everyday activities. You might need more bone depending on where and how extensive the fracture(s) are. Return to physical activities such as sports might need more time as well. Talk to a podiatrist or orthopedist for specific guidelines. ...Read more

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Any websites for providing calisthenic exercises and stretches and balance exercises for ligaments,tendons,joints, and muscles?(NOT THERAPY,THOUGH)

Any websites for providing calisthenic exercises and stretches and balance exercises for ligaments,tendons,joints, and muscles?(NOT THERAPY,THOUGH)

Free exercise sites: Here are a few references: https://www.learnvest.com/2013/01/10-free-workout-sites-youll-love/ http://www.huffingtonpost.com/dave-smith2/free-online-workout_b_7722024.html https://www.freetrainers.com/ ...Read more

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What are some good exercises to strenghten a damaged hip flexor muscle?

What are some good exercises to strenghten a damaged hip flexor muscle?

Stretch first!: With any muscle injury, rehabilitation starts with stretching the muscle, then start strengthening. Hip flexors can be worked with a straight leg raise while lying on your back, with the knee bent or straight, with or without an ankle weight. Isometrics can be performed in the sitting position by pushing down on your knee with your hand while lifting the knee. ...Read more

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Sprained hip muscles i worked outside two weeks mostly standing by the next day i couldn' hardly move and coughing almost dropped me, my nerves hurt. Had a bruise inside my tailbone, i tried to work outside, it happened again and deep purple bruse inside

Sprained hip muscles i worked outside two weeks mostly standing by the next day i couldn' hardly move and coughing almost dropped me, my nerves hurt. Had a bruise inside my tailbone, i tried to work outside, it happened again and deep purple bruse inside

Conservative care: Not sure what to make of the bruise, but the hip pain and tailbone/back pain could simply represent overuse or soft tissue inflammation due to the two weeks of work. Aggravation of lumbar degeneration can also cause similar symptoms. Try relative rest (not bedrest), nsaids (i.e. Ibuprofen, aleve), and ice, and see your physician if symptoms persist. ...Read more

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How does the physiotherapist determine when i'm ready for stretching and strengthening exercises after my ankle sprain? When is the right time?

How does the physiotherapist determine when i'm ready for stretching and strengthening exercises after my ankle sprain? When is the right time?

Varies: Remember you are dealing with experts- physiotherapist require years of training before they receive their degrees. The transition from symptomatic treatment to more active stretching is typically based on decreased swelling and pain. As symptoms further improve strengthening exercises are added. If at any point progression is difficult a return visit to physician is warranted. ...Read more

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I have a 2 sprained pinkies and two sprained thumbs. I ice and have a splint can I also do strengthening exercises?Will this make it worse ifnothealed

I have a 2 sprained pinkies and two sprained thumbs. I ice and have a splint can I also do strengthening exercises?Will this make it worse ifnothealed

Sprains: Healing is a process and as with any process takes a certain amount of time and can be broken into various phases. Before one proceeds to strengthening they need to make sure that an appropriate level of healing has taken place. Likewise, before strengthening commences one needs an appropriate amount of motion. Best to check with whomever is treating you. Good luck. ...Read more

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How soon should rehab n strengthening exercises start after a 2nd grade ankle sprain? Should i wait till there's totally no more pain when walking?

How soon should rehab n strengthening exercises start after a 2nd grade ankle sprain? Should i wait till there's totally no more pain when walking?

3-4 weeks: Typically it takes 3-4 weeks for ligaments to heal. Starting physical therapy around that time may assist with balance, proprioceptiom, and strengthening. You'll still have residual swelling for a while so don't wait until there is no pain. However if pain continues to increase, you might need to get reevaluated for a possible pathologies(olt) that can happen with severe to moderate sprains. ...Read more

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How are hip muscle strains or sprains treated?

How are hip muscle strains or sprains treated?

Conservatively: Active rest and recovery, ice, compression, gentle stretching anti inflammatory medication, massage possibly..Etc. ...Read more

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What is worse a fractured hip or a sprain hip flexor?

What is worse a fractured hip or a sprain hip flexor?

Surgery vs Rehab: A fracture of the hip will most likely require surgery while a strain of a muscle will require stretching and strength training. ...Read more

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Having bad lower back pain when I stand for more than 5 minutes will go into hip and leg could it be sprained lumbosakral?

Having bad lower back pain when I stand for more than 5 minutes will go into hip and leg could it be sprained lumbosakral?

Possible : Do you recall a specific moment when you first noticed the pain and/or what you were doing? Have you been doing any heavy lifting? It's not uncommon for lumbosacral pain to radiate to the hip(s) and down the leg(s).Continue with the ibuprofen 600-800mg every 6 hours and try a heating pad as well. If no improvement in the next few days, may need to consider brief physical therapy. ...Read more

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I fell on my knee sunday and im having swelling and pain also in my hip area i can walk on my leg some but it still hurt could it be sprain?

I fell on my knee sunday and im having swelling and pain also in my hip area i can walk on my leg some but it still hurt could it be sprain?

Rest/ice/elevate: Most likely a deep contusion, or bruise. You could even have a bone bruise. Ice it, keep it elevated above your heart, and wrap with an ace wrap or similar. If not significantly better in 2-3 days, get an xray and possibly an MRI to ensure no more significant injury. ...Read more

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I sprain wrist 10 mon ago. Still having intense burning pain. Last night, without warning, the intense burning pain started in hip and neck. Related?

I sprain wrist 10 mon ago.  Still having intense burning pain. Last night, without warning, the intense burning pain started in hip and neck. Related?

Need more info: Having intense burning pain in your wrist 10 months after spraining it is a bit unusual, as is intense burning in your neck and hip. If symptoms persist best to have an exam with your physician. Any opinion offered here would be only a guess. ...Read more

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Have charlie horse in my calf since morning, its night and wont go away, also sprained my ankle last month and have hip pain, diagnosis?

Have charlie horse in my calf since morning, its night and wont go away, also sprained my ankle last month and have hip pain, diagnosis?

Magnesium: Drink 1 tsp (5gm) Epsom Salts (magnesium sulfate) in 6 oz of warm water, 2 x/d. Magnesium is the ultimate muscle relaxer. If diarrhea develops, decrease Epsom salt dose. ...Read more

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Broke my distal tibia & got severe high ankle sprain. Cast for 6 months. How long will my ankle, hip, and back be in pain when I walk? :(

Broke my distal tibia & got severe high ankle sprain. Cast for 6 months. How long will my ankle, hip, and back be in pain when I walk? :(

Longer recovery: Fracture may heal in 6-8 weeks but high ankle can take additional weeks. Associated hip knee foot pain is compensatory so it may realistically take 3-6 momyjs ...Read more

Dr. Payam Rafat
1,211 doctors shared insights

Sprain (Definition)

A sprain is a medical term that describes an injury to soft tissue structures in the area. Common examples are a lumbar sprain, in which you might injure muscles in your back; or an ankle sprain in which you could injure ligaments about the ankle. Sprains can be from mild to severe, and so ...Read more