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Programs / Hip-groin pain / Phase 3

Phase 3

Phase 3 The exercises in Phase 3 will help you back to normal function by training your hip and groin areas strength and mobility

Focus At this stage, it is important that you take advantage of your regained mobility and stability to perform the strength exercises correctly. Strength training aims to get you ready for the stain on your muscles that you experience every day. You will, therefore, get exercises with a relatively heavy load.

Activities Continue with activities that do not provoke or aggravate your hip and groin. You can do activities that cause pain, but only as long as the pain returns to the level it was at prior to the activity within 24 hours. If you have activities in your work or in your spare time, which greatly aggravates your hip and groin pain, we recommend that you reduce the activities in question by at least 10%.

You should avoid Heavy lifting work that provokes pain, as well as long lasting sitting positions that can exacerbate your hip and groin pain and function.

Tips to keep you active An active working day helps prevent and reduce any muscle/joint pain. To avoid locking your groin in the same position for a long time continue to switch between sitting, standing and walking.

You will be able to You will usually be able to return to normal or almost normal activity level.