Reducing hip pain while twisting/cutting etc

Pain & Rehab Forum [Moderated]
1

Hey guys,

Thank you for the great content you put out! It really makes a difference.

About a year ago I started struggling with hip pain, particularly during high velocity movements while playing team sports but also while squatting; following BBM advice over the last 6 months, I’ve gone from a place where I was struggling to walk normally at times and feeling pretty hopeless to one where I’m back to regular activity at a level above where I used to be.

I play a non-contact version of rugby 2x per week that relies a lot on evasion (cutting, twisting etc). I do still get some hip pain at times, particularly on my left side and especially towards the end of matches and in the hours/day afterwards, which I think relates to repeatedly performing these kinds of movements. Obviously pain is a normal part of the human experience and I think I’m now pretty good at managing the load from session to session so that it stays within a tolerable range. However: are there are any exercises that I could incorporate into my training (2x per week sports and 3x per week lifting using BBM templates) to better prepare me for these kind of movements (other than the movements themselves)? I’m hoping to build up my tolerance a bit more, while ideally also improving performance.

Thanks in advance,
Alistair

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@Alistair - thanks for the questions. Glad our content has been helpful. Sounds like you have a fairly good understanding of our approach to these scenarios. I don’t have anything specific to recommend, perhaps a consultation with us may give further details where we can provide guidance.

Broadly speaking I tend to recommend the FIFA 11+ as a warm-up to activities like field based sports - which, as you said, is basically performing the movements you are going to perform during practice or competition. Otherwise, I would recommend monitoring loading with resistance training and the non-contact rugby and adjusting accordingly.