02/02/2026
Had the opportunity to give a hip health/rehab workshop
Main takeaways:
- If you are having pain, it’s important to do a thorough subjective and objective assessment to determine what is driving the pain. If you ain’t assessing you’re guessing.
- Mobility deficits can due to compensatory muscle guarding from underlying stability issues. Treating the ‘tightness’ with stretching, foam rolling, massage, dry needling etc. might provide some temporary relief (which is still a positive thing), but without proper stability, the muscles would likely guard (from possible joint irritation) and feel tight when loaded again.
- Increased loading (with compound movement training) without appropriate stability and motor control will likely leading to compensatory movement patterns. This doesn’t always lead issues as the tissues adapt with proper progressive loading, but anecdotally I feel like it can lead to discomfort and also negatively affect your performance.
- To build hip resilience, having stability and strength throughout the different ranges of motions in the hip is important and working on these as part of your accessory training can be a nice adjunct to CrossFit training.
Some exercises we went over:
- Pigeon stretch: bringing the front foot forward more and abducting the hip out to the side can help to emphasize stretch of the posterior capsule.
- Modified side plank: can help for motor control training to emphasize utilizing the hip abductor as the main driver of the movement and using obliques for isometric anti trunk movement.
- Hip airplanes: working through the full hip rotation ranges in weight bearing. Can also gradually decrease assistance to make it more of a stability exercise than a mobility exercise
- Captain Morgan: nice way for motor control and hip abduction stability training in weight bearing.
Thank you again for those who came out and looking forward to more collabs!
