This year I've been concentrating on a new exercise. New for me, that is.
You know those side kicks karatekas do? When I used to try that I felt like I was going to thrown my hip out of joint. Front snap kick, no problem, side kicks, uh oh!
The problem, I decided this year, is that the muscles on the sides of my hips are undeveloped. So, I started doing lateral leg lifts.
Example: Standing on one leg, lift the other upward and outward a couple of feet. Try for 25 or 50 reps. Or start with just 10; whatever is challenging.
Lying in bed--and I do this while reading because I read a lot in bed--I'll lie on one side and do 50-100 reps of leg lifts.
Sometimes I'll use an 8.8 lb weight plate I ran an old belt through. Gyms have abductor machines that will do the same thing while you are seated, or you can try a cable. Or leg weights. Or heavy boots.
It's helped. Still haven't tried fast side kicks, but my balance is better and I feel my hip joint is supported much better. I move sideways much better, get on and off the bike better. I feel that if I fall with the bike, I'll be less likely to break my hip.
I wonder: does this avoid future damage to the hip joint? Can it be used to rehab a damaged or replaced hip joint?