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How can I rebuild a slightly wasted muscle around the hip area please.
After 2 surgeries several years ago, lack of muscle is causing problems while trying certain activities.
Thank you.
You'll be wanting a good physiotherapist.
The simple answer is to exercise the wasted muscle to build up the strength in it again, but it is normally more complicated than that as real life movements rarely use muscles in isolation so you also need to get that muscle back to working with the muscles that it should be working with. Your body has also likely recruited other muscles to take the workload of the muscles that have wasted, this will also need addressing and correcting.
Physio / Sports therapist.
Do you know which muscles were cut in the surgery?
Whilst footflaps is answering - I hear Kettlebell exercises - specifically the swing and the turkish getup are pretty much great all-round foundational exercises.
Is that bullcr@p?
Edit: Ofc, sorry for the mild hijack - but could be related if the above is correct 😉
Whilst footflaps is answering – I hear Kettlebell exercises – specifically the swing and the turkish getup are pretty much great all-round foundational exercises.
They are, but for a specific damaged muscle you would need specific targeted exercises which KB swings are not. You would also want to do the exercises in a controlled manner eg 10 sec isometric holds with leg extended etc.
The problem with rehab and the human body is you can remove individual muscles and the body just adapts by off loading the work to others. These patterns (nerve firing sequences) get learnt and so to target a specific muscle the body is actively neglecting requires very specific interventions.
A good example of sporst therapist intervention is my back currently. I have a rhomboid which keeps spasming and was giving me a lot of grief, stopping me doing weights. The current therapy is a nerve flossing exercise which involves me sitting in a certain postion, rotating my shoulders to a certain angle then moving my head up and down - which seems to exactly target the spot and is desensitising it. I'd have never found that asking on the internet - takes someone examining you as you move, prodding about and a bit of experimentation to figure out what is going on. An absolute bargain for £60, gone from being doubled up in pain after trying to bench press to just having a mild twinge in my back I can ignore.....
Oh yep. Proper physio is priceless.
Another vote for physio if you can. There are a lot of muscles in that area, and you need to identify which ones need attention so you can build strength in a balanced way.
Hiya,
Go and see Ruth at Move Physiotherapy in Chinley (01663 752000)
She will sort you out with some exercises to get things firing properly again. This needs doing before any strength work.
Hope that helps!
Thanks Stanley for the recommendation and everyone else for their advice.
Stanley - I shall mention you when I get in touch.