Preventing ACL Injuries Part 2: Multi-Planar Hip Mobility

In Part 1, I addressed how a loss of ankle mobility can be a contributing factor to knee pain or a factor in ACL injuries.  In Part 2, hip mobility will take the front seat as this is the second (not secondary in importance) major joint area that can become restricted and can cause knee issues which can turn into an ACL problem.

Our first priority is restoring mobility.  I am a big believer in Charlie Weingroff’s Core Pendulum Theory which states that when the mobility of our joints is compromised, the ability to authentically stabilize becomes less than optimal.

Fulll mobility is needed so that we have a neutral, then we lock it up with stability and movement

At the hip, we have the ability to mobilize is a variety of planes.  With soccer players (and hockey), we primarily see a loss of hip internal rotation (mostly males).  Without restoring hip internal rotation, muscles that prevent hip internal rotation (gluteals) will be clueless to work to prevent hip internal rotation (valgus collapse).  Here are some great mobilizations…

1-Leg SLDL Rotation or “Supported Hip Airplane”: Mobilize in the transverse plane (internal/external rotation mob.). Make sure to drive the hip all the way down to mobilize into hip IR. It is also a great way to teach dissociation between the pelvis and leg.  As you move through the motion be sure to prevent the knee from moving.

Diagonal Hip Rock w/ Step: The first movement is a combined flexion, adduction, and internal rotation followed by an extension, abduction, external rotation (hip driven forward).

Lying Knee to Knee AIS


3- Way Hamstring:

These are a few ways we like to improve the hip mobility deficits (hip IR).  The other way we can help hip IR is by working in the sagittal plane to restore hip flexion.

Split Squat Holds for time (20-60s)ham or with 3-4s Negatives


Next series of posts will focus on how to incorporate more stability based movements to reinforce the newly-gained mobility we have gained in the hip and ankle.




Categories: Core Training, Injury Prevention, Stretching/Soft Tissue Work

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