Warm up for hips

[davincisop]

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?

[AgnesNitt]

Walking. Don't push that recovery. Hips are tricky.

[Sk8tmum]

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?

Any chance you pulled a hip flexor in that fall?

[davincisop]

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. :-(

[nicklaszlo]

I usually do off-ice "swing rolls" with the skating hand holding onto a  railing.

[Sk8tmum]

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.

[davincisop]

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.

I think if it was serious there might be more pain, but mom heard it pop several times this weekend and I'm tired of limited flexibility. I can get a fantastic spiral with it off ice AFTER I've done a bit of cardio and it's warmed up, I just don't have the time to do a bunch of cardio before skating. I might see if throwing in a little extra warm up time in the morning helps since I won't be running to a lesson, just practicing. Thank you all for your input! I'm definitely going to get it checked out regardless bc I don't want to end up injuring it if it's something treatable.

[Skate@Delaware]

You'll want your off-ice warm up moves to mimic the moves you do on ice...and get the larger muscle groups pumping.  Maybe some walking lunges, some squats, jumping jacks, etc. to get things rolling. It doesn't have to take a long time, maybe 5-10 minutes minimum and then some small stretches. Then skate an on-ice warm-up THEN stretch at the boards. If it is your hip flexor, you want to be extra cautious and take more time to warm it up and not overdo using it.

[irenar5]

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 each
2. Leg swings - both left and right- 10 each
3. Knee ups- start gently - 10
4. Butt kicks- 10
5. Walking lunges with torso twist
6. Superman walking lunges- great for hip flexors
7. Straight leg kicks
8. Walking  Spiras-l touch downs with hands-6
9. Squat jumps- 5
10. Forward bend, bend back (gently)- 5

If I feel too cold or stiff, I do 30 sec jump roping in between some exercises.  Sometimes I also practice a few loops and axels before I go on ice- this really helps me judge whether it is going to be a good jumping day or not. 
This whole thing takes me 7 min.

Then I do an on-ice "warm-up" of various stroking and MITF around the perimeter to engage large muscle groups even more.
The next things is spins- especially sit, they really get blood moving.
Now I am all ready for my practice.

I do not stretch at the rink, I do a nightly long stretching routine after a warmup- similar to what I did at the beginning.

[Adultsk8r509]

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 each
2. Leg swings - both left and right- 10 each
3. Knee ups- start gently - 10
4. Butt kicks- 10
5. Walking lunges with torso twist
6. Superman walking lunges- great for hip flexors
7. Straight leg kicks
8. Walking  Spiras-l touch downs with hands-6
9. Squat jumps- 5
10. Forward bend, bend back (gently)- 5

Is 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

[irenar5]

1. Face the bench standing and put your hands on the bench, straighten the back and then raise the leg.
2.I would love to have a bar- that would be ideal!  I do it by resting my hand on a wall corner.
3.Exactly! 
4.Run / trot while trying to kick yourself in the butt with heels
5.Torso twists to left and right
6.Start in a forward bend position, then walk your hands out in front of you.  Once you are in a high plank, bring your right leg along your right hand, then your left leg, repeat with the left leg. 

Hope that was helpful!!

[Adultsk8r509]

 
Hope that was helpful!!
[/quote]

Perfect , thanks..... I need better warm ups.

[jjane45]

I need better warm ups.

Ditto. Thanks irenar5 for sharing your routine in detail!

[irenar5]

Ditto. Thanks irenar5 for sharing your routine in detail!

My pleasure!!