Hip and Groin Injury Rehab | Weeks 03-04

Hip and Groin Injury Rehab | Weeks 03-04

Hip and Groin Injury Rehab | Weeks 03-04

HIP AND GROIN INJURY REHAB | WEEKS 03-04

Physio Check-In
Whether you're dealing with an Adductor tendon or muscle tear, Hip flexor tendinopathy, or Hip bursitis, it's essential not only to follow this rehab program but also to check in with your physiotherapist before progressing to the next stage. A Physio Check-In ensures your injury has been properly diagnosed, confirms you're ready to begin Stage 2 exercises, helps you perform movements with correct technique and reduces your risk of aggravating your injury. If you haven’t already seen a physio, we recommend booking a consultation to get expert guidance. You can connect with one of our team Physios at Physio Fitness via an online telehealth video consultation. VISIT OUR TELEHEALTH PAGE

Recommended Equipment

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Pilates Stability Ball

Pilates Stability Ball

Foam Roller - Long (90cm)

Foam Roller - Long (90cm)

Loop Band - Red (Medium)

Loop Band - Red (Medium)

WEEKS 3-4
WEEKLY INSTRUCTIONS Mobility Exercises Hopefully you're feeling some improvement from the exercises in the last two weeks. This stage builds on the mobility work from Stage 1, with the addition of hip flexor and glute mobility exercises to further support joint function and muscle balance. Both sets now contain more exercises, increasing overall volume. However, you’ll still perform each set the same number of times per week as in Stage 1. Set A: Glute Activation This set focuses on increasing gluteal activation using light resistance bands with active work beginning for the gluteus medius and piriformis. You will continue the isometric adductor and hip flexor exercises from Stage 1. Important: Choose the appropriate resistance level for exercises 1 and 2 to avoid aggravating your injury. If in doubt, start with the lightest band and progress gradually. Set B: Strength Progression Set B introduces a slight increase in difficulty compared to last week. Includes new single-leg strengthening exercises in both open-chain and closed-chain formats to improve control and stability - in the form of the Physio Lunge and Step Down. These two are both regression versions to keep the difficulty low as you begin these movements. Cardiovascular Considerations You may begin gentle sessions on a stationary bike, which can aid in general mobility and cardiovascular conditioning. Keep intensity and resistance low. Avoid any sharp pain or discomfort during or after cycling. If you have a muscle tear or tendon injury, swimming—even with a pull buoy—may still be too painful. Do not force it. If swimming creates pain, Wait until later stages of the program when healing has progressed. Limit walking for exercise as much as possible. If you're a regular walker or runner, do not resume these activities yet. Your tissues are still adapting and need more time to rebuild strength and resilience.
SPECIAL NOTES Throughout the program, you may modify exercises using the progression section. However, it is not recommended to increase difficulty at this stage. You may decrease the level of any exercise to suit your current ability. Each stage is designed to progress gradually, so trust the process and avoid rushing ahead.

Session 1: Mobility and Stretches

Session 1:

PER DAY

1

PER WEEK

5

1

HS | Hip Flexors (kneeling)

HS | Hip Flexors (kneeling)

1min x 3 sets each side

2

HS | Glutes / Hip ER (Straight Leg)

HS | Glutes / Hip ER (Straight Leg)

1min x 3 sets each side

3

HS | Groin / Adductors (sitting)

HS | Groin / Adductors (sitting)

1min x 3 sets each side

4

KS | Hamstrings (Kneeling)

KS | Hamstrings (Kneeling)

1min x 3 sets each side

5

HS | Hip Flexion ER

HS | Hip Flexion ER

1min x 3 sets each side

6

HS | Glutes - Foam Roller

HS | Glutes - Foam Roller

3-4min each side

7

LS | Child's Pose

LS | Child's Pose

Session 2: Rehab Exercises | Set A

Session 2:

PER DAY

1

PER WEEK

4

1

H1 - Clams (Supine) - Band

H1 - Clams (Supine) - Band

3 sets x 8-10 reps each side

2

H1 | Hip Adduction - Supine (Band)

H1 | Hip Adduction - Supine (Band)

3 sets x 8-10 reps each side

3

H1 | Hip Abduction in Flexion - Sidelying

H1 | Hip Abduction in Flexion - Sidelying

3 sets x 10-12 reps each side

4

H1 | Glute Side Raise

H1 | Glute Side Raise

3 sets x 8-10 reps each side

5

L2 | Leg Floats

L2 | Leg Floats

3 sets x 8-10 reps each side

6

H1 | Hip Flexor Isometrics (Supine)

H1 | Hip Flexor Isometrics (Supine)

10 sets x 10 sec each side

7

H2 | Hip Adduction (Isometric - Kneeling) - Ball

H2 | Hip Adduction (Isometric - Kneeling) - Ball

10 sets x 10 sec each side

Session 3: Rehab Exercises | Set B

Session 3:

PER DAY

1

PER WEEK

3

1

H2 | Glute Bridge

H2 | Glute Bridge

3-4 sets x 10-12 reps

2

H2 | Straight Leg Raise (SLR)

H2 | Straight Leg Raise (SLR)

3 sets x 10 each side

3

H3 | Hip Extension (Bent Knee)

H3 | Hip Extension (Bent Knee)

3 sets x 10-12 each side

4

K1 | One Leg Squat (Isometric) - Wall

K1 | One Leg Squat (Isometric) - Wall

30sec x 3-4 each side

5

H1 | Adductor Ball Squeezes

H1 | Adductor Ball Squeezes

10sec x 10 reps

6

K1 | Physio Lunge (Regression)

K1 | Physio Lunge (Regression)

3 sets x 10-12 reps sets each side

7

K2 | Step Down (Regression)

K2 | Step Down (Regression)

3 sets x 10-12 reps sets each side

Videos to Watch

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