Hip Joint Distraction

Hip Joint Distraction
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Got a tight hips? Give THIS hip joint distraction a try!
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First, use a thicker monster band (thicker than the one used for the ankle distraction we posted a few weeks ago). For this set up, ideally try and wrap the band ABOVE THE MALLEOLI (those little bones on each side of your ankle). By wrapping the band above the ankle joint, we can try and minimize the amount of distraction force going through the ankle, as the purpose of this technique is to distract the hip joint, not the ankle.
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Next, push yourself back to get a good distraction force on the band.
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All joints have "loose-pack" and "open-pack" positions. The loose-pack position is the position of the joint in which there is the least amount of joint surface congruency and the ligaments and capsules are most lax. This is the ideal position for a joint if the goal is to distract it, like in this technique! For the hip joint, the open-pack position is 30 deg of hip flexion, 30 deg of abduction, and slight external rotation.
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Place a foam roller under your thigh. By doing this, you're putting your hip in ~30 deg of hip flexion. Make sure that your leg is abducted (out to the side) a bit as well, and slightly externally rotated (toes pointed slightly to the outside, not inside). This set up puts your hip joint in the best position possible to maximize the efficacy of this technique.
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Before performing this technique, make sure you don't have any knee or ankle issues!! You should ideally only be feeling a pull in your hip! Hold the position for 1 min, relax, and repeat a few times. Then go try that deep squat or whatever other position you feel your hips are limiting you from achieving! Tag a friend with tight hips!! #hipdistraction #hipjoint #tighthips
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[@timonix2]

A few years ago I had like this itching sensation in my hip. This was basically the only thing that helped. Although I almost tore the radiator off the wall since I didn't really have anything good to attach myself to.

[@nicky96791]

How long would you hold traction for and how often should one do this?

[@ThePrehabGuys]

It really depends, start at 1 min. and progress.

[@PT.Anindya]

Indications?
And Can be used in FAI?

[@ThePrehabGuys]

We use this often with FAI!

[@marksaunders3854]

Nice demo!!

[@TwoCatsUp]

Could you tell us about the band you're using for this? I think it actually matters. I have tried the black (strongest) band of my set but it seems too taut.

[@lowelllomberio]

how often can i do this? cause i automatically feel comfort after i do it, every single time. another question, should i squeeze during the hardest point?

[@SlingShotKid007]

Have you tried this on a snowboard?

[@ThePrehabGuys]

No but that sounds like a good time!

[@hilmichelebi6872]

Any more "intense" / powerful distractions ? I have tried this for a while and one hip just refuses to cooperate