DICKY HIP.

EX DH

I dislocated my hip last april doing a road gap on my downhill bike, subsequently sold the rig and have orderd my self a shiney ribble gran fondo.

Sat on my brothers bike on the turbo trainer the other week and couldnt pedal and touch the bars at the same time(bearing in mind his bike it 2 sizes bigger than mine will be and its got a more aggresive front end). Should be ok on the rible as the front is a bit higher and shorter top tube.

Just wondering if any one could advise the best ways of building up strength around the hip? Are there any suppliments availible to help aid it too?

Any help would be great, Thanks.

Chris.

guinea

I'm just starting again after a hip break.

I am experiencing a little discomfort, but nothing major. My wattage figures are 1/2 what they used to be.

Our injusries are completely different though. Traditional Calcium, Magnesium, Zinc and fish oils may do me some good since I want to promote heathy bone and joint regrowth. You on the other hand want to strengthen your soft tissue. I don't know any specific supplements for that. I guess you stretched your ligaments, tendons and muscles. You just need to use them. It can take a lot of time to get rid of the slack feeling (did an ankle years ago). Eventually it all firms up again.

My completely unscientific approach is to just start slowly and ease off if there are any adverse reactions. Listen to what your body is telling you.

guinea

PS - I've never been able to find any consultant at the hospital or a doctor who could tell me how to start training again.

For me it was do nothing for 10 months, then do as much as you want. No in between.

What would be great is a facility whereby people with a clue (and a qualification) would help you taper back in and monitor your progress.

I'd pay for this.

huuregeil

That's what physios are for! Orthopods are not very good at rehab at all, you need a good physio to guide you through.

Broadly though, regaining hip mobility and strength is going to revolve around performing squats of various flavours. Obviously you need to start at an appropriate level, and slowly but surely build things up so that you're training your body and making progress. It's vey hard to give or receive advice on this over the internet, unless you've done this kind of thing before and know what's going on, and are quite in touch with your body.

What can or can't you currently do?

Splottboy

Get yourself a Bosu and Swiss ball. Bosu is like 1/2 a Swiss ball.
Loads of exercise available on the Net, so check em out.

Broke my neck of femur 2yrs ago, and been using these, plus Circuits, Light weights, stretches etc. ( Getting occasional Physio every fortnight/month. )

Do about 2 sessions per week, starting easily then more intense as the months pass etc.
I started with VERY basic leg lifts, once crutches were gone, then some indoor turbo stuff.

Now, I'm up to doing single leg presses with 60% body weight, 3 sets x 25 reps each, plus loads of other indoor stuff. Just got back from the Physios, he's happy to let me go on by myself and see him in 4 weeks. It takes time, effort and patience...
Good luck!

ut_och_cykla

Not a doc or physio but -
See a physio. Gentle exercise will improve blood flow, regeneration & repair but see a physio for specific dos & donts. Think its ligamants that hold joint in place and they are notoriuosly slow to heal and prone to set backs (they dont have thier own blood supply for one thing and rely on what 'washes past' hence the benefits of gentle exercise) If no other damage is done I cant think of any reason why you shouldnt get near full mobility 6 strength back but it will take a long time....good luck!

EX DH

I have had physio and he told me some excersises to do. He also said im looking at 2 years untill im back at 100% but it will happen. The docs have said i can do most any thing i want but to just take it easy.

I still cant put a sock or shoe on propperly but ive managed so far. Was intrigued by the report on the main site page about suppliments helping joint aches and pains and helping to build up cartilage.