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Phase 1




The exercises in Phase 1 are designed to ease your way into your training. Your injury should not get provoked or irritated, but it is important to keep the hip in motion. If you do not keep moving and instead sits still for long periods of time, your hip will become more rigid, with the risk of prolonging your rehabilitation. The exercises aim at increasing the mobility of your hip.

Focus

At this stage, you will have control over the movements of your hip. You will strengthen the small muscles that control and stabilise your hip through progressively more difficult stability exercises. The exercises may appear unusual to many but are extremely important to be able to cope with the slightly harder strength training and everyday stresses.

Activities

Please continue with activities that do not provoke or aggravate the pain in your hip. You may also want to do activities that cause mild pain, but the pain should return to the level it was at prior to the activity within 24 hours. If you are doing things in your work or in your spare time that greatly aggravates the pain in your hip, we recommend that you reduce t in question by at least 50%.

You should avoid

Sports with many directional changes such as football, handball, basketball and batminton. You should also avoid any other activities that provoke your hip pain to a great extent. Also, your hip must not become too inactive as this may aggravate the pain and hip function. Therefore, avoid prolonged sitting positions, sitting in soft sofas, and similar stagnant activities.

Tips to keep you active

An active working day helps to prevent and reduce any muscle/joint pain. In Phase 1, you should be able to walk, do light running, cycle or train on cross-trainer without much pain. You are now allowed to include light jumps and light lifts in your training. To avoid locking your hip in the same position for a long time, switch between sitting, standing, and walking.