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I'll be 24 in two days and my right hip is bad when it's not warmed up (mom says I'm too young for hip problems, I attribute it to a coworker falling on me and me landing in a box split which I can't do over a year ago). I don't usually make it to the rink early enough to stretch too much so I rely on my on ice warm up to do it. Do you guys know of any off ice warm ups for hips that I could do in minimal time?
I honestly have no idea. It happened over a year ago. If I spend time doing cardio for 30 minutes I can stretch it pretty well but when I try stretching it a certain way it almost feels like it has to pop. I'm thinking that I'm hitting see a doctor time, but I don't want him to say you can't skate anymore or something. :-(
It does sound very like a hip flexor damage that my kid endured. It needed to be treated, but, it wasn't a permanent thing. I'd have it checked. Besides, if it IS serious that you shouldn't be skating anymore - then, that you should know, as life is so much more than skating.
Here is my warmup that I do EVERY time before I step on the ice:1. Hip rolls - clock and counterclock- wise (rest with my hands on the bench, knee at 90 with my leg behind me) 10 each2. Leg swings - both left and right- 10 each3. Knee ups- start gently - 104. Butt kicks- 105. Walking lunges with torso twist6. Superman walking lunges- great for hip flexors7. Straight leg kicks8. Walking Spiras-l touch downs with hands-69. Squat jumps- 510. Forward bend, bend back (gently)- 5Is 1. sitting on the bench?Is 2. standing at a rail or bar?Is 3. just bringing up your knees to your chest? 4. Can you explain this one? 5. I think I visualize this one 6. What is superman walking lunge?Thanks.... www.waltzjump.com
I need better warm ups.
Ditto. Thanks irenar5 for sharing your routine in detail!