Hip dysplasia arises when the acetabulum lacks sufficient depth to properly support the femoral head, which is the upper part of the thigh bone. Predominantly affecting women, especially those born with it, hip dysplasia, also known as developmental dysplasia of the hip (DDH), is more prevalent in females due to their higher ligament laxity compared to males.
- Pain in the groin that increases with activity
- Limping
- A catching, snapping or popping sensation
- Loss of range of motion in the hip
- Difficulty sleeping on the hip
A. Pain Management:
Physiotherapists employ various modalities such as heat or ice packs, ultrasound, or electrical stimulation to help manage pain associated with hip dysplasia.
B. Strengthening exercises
Focus on the muscles around the hip, including the hip abductors, adductors, and flexors.
B.1. Gluteal Activations
Learning to isolate and activate the gluteus medius helps to correct the over-dominance of the tensor fascia lata muscle that often becomes hypertrophied over the hip. You might experience muscle spasms or psoas irritation as a result.
To perform glute activations:
- Place a band around your upper thighs.
- Lay on your back with knees bent and shoulder width apart.
- Place your thumbs on the front of your hips and fingers behind your hip bone (think back pocket of your pants).
- Gently push your knees outwards into the band.
You can also add a bridge to the glute activation by pushing through your heels and raising your pelvis off the floor and towards the ceiling before slowly lowering back down.
B.2. Sliders
To help stabilize the pelvis while walking, sliders work to teach the gluteus medius to control the pelvis.
To perform slides, think about working the static leg, not the sliding leg.
Try this:
- Ensure you’re wearing socks or place something to slide underneath your foot (plastic bag, paper plate, slider).
- Stand in a mini squat position and lean your elbows onto a surface about chest height (counter, railing, dresser).
- Gently slide the foot out to the side and slightly backward without shifting your pelvis or allowing your knee to rise or fall.
- Hold for 30 seconds.
If performed correctly, you’ll feel the burn around the back pocket area of your static leg
B.3. Hip Abduction
To help improve hip stability, try this:
- Lay on your side with your bottom leg bent and top leg straight.
- Lift your top leg toward the ceiling and slowly lower it back down.
- Repeat 10-15 times.
To be sure you’re performing this correctly, focus on keeping your pelvis from rolling backward during the lift.
B.4. Banded Lateral Walk
To perform:
- Place a mini-band around your ankles.
- While in a slight squat, maintain tension in the band and slowly step sideways.
- Perform 10 steps each way.
While physiotherapy can be beneficial in managing the symptoms of hip dysplasia in adults, the specific approach may vary based on the individual’s condition, symptoms, and overall health. It’s essential for individuals with hip dysplasia to work closely with healthcare professionals, including physiotherapists and orthopedic specialists, to create a comprehensive treatment plan that addresses their unique needs and goals. Please Reach out to your closest Your Physio Branch for your consultation .
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Your Physio Kota Kemuning