Hip dysplasia and snapping hip modifications

VintageFeline

So I was recently diagnosed and saw the physio for the first time yesterday. Obviously there's nothing to be done about the dysplasia but it is only in one hip and not severe. She said that obviously, and you know this, high impact is out. So I'm not sad about running because I was sporadic about it at best (though it is an adjustment to have anything banned completely).

As to the snapping hip, we are doing some strengthening stuff and I've to stretch the front flexors more. Banned from deep squats or anything that puts the hip into deep flexion. So deep lunges also out. I forgot to ask if that was a forever thing. No burpees but I guess that falls under ballistic.

Anyone found some really good alternatives for the more explosive bodyweight interval stuff? I knew this was coming and sort of buried my head in the sand for the period between xray results and physio. Now I know I'll get frustrated with what I will find easy in the low impact stuff I can think of.

So I guess what I'm looking for is equally satisfyingly brutal without expediting deterioration of the hip. She didn't seem to be too knowledgeable in an in depth way about what is involved with what I currently do.

Ta muchly.

Avidkeo

May I ask, how were you diagnosed? There are always modifications to all the explosive bodyweight exercises, usually its just cut out the jumps, so with burpies, go down on the floor, step one leg out, then the other, then step back in and stand up, arms in the air. do that fast enough and its almost as hard as regular burpies. Concentrate on making sure your form is 100%, pull in your core and only do the range of motion you are able to handle.

Also, if you are going to physio, see if you can find one who specialises or is knowledgeable of patients with dysplasia. it will be worth it.

VintageFeline

Avidkeo wrote: »

May I ask, how were you diagnosed? There are always modifications to all the explosive bodyweight exercises, usually its just cut out the jumps, so with burpies, go down on the floor, step one leg out, then the other, then step back in and stand up, arms in the air. do that fast enough and its almost as hard as regular burpies. Concentrate on making sure your form is 100%, pull in your core and only do the range of motion you are able to handle.

Also, if you are going to physio, see if you can find one who specialises or is knowledgeable of patients with dysplasia. it will be worth it.

Hip xrays are how you're diagnosed as it's a bone/joint development issue.

I am familiar with all the bodyweight mods, when I was first diagnosed I was a good girl and used them but I honestly just get frustrated no matter how quickly and how much I modify for difficulty as much as you can. And there will be a lot I can't do much modifying for and have to just do something entirely different at least for the moment due to the squat ban.

And my form is all good (former gymnast and dancer, probably also adding to frustration), the physio also checked my squat form to make sure that in itself wasn't causing irritation/injury issues to the flexors. I'm hoping I well get okay'd for deep hip flexion again but ballistic should definitely not be done. She gave me the stern if looks could kill eyeball when I tried to negotiate.

I'm in the UK, so I don't get to choose my physio unless I go private and that's not affordable to me.

lorrpb

CAN YOU DO TRX?

VintageFeline

That's a good suggestion actually! I don't have a good space to do a lot with it (I workout at home) but I do have an over door version so can definitely incorporate some of that into the schedule.