Prevent hip injuries before they happen by using these hip strengthening exercises and stretches for skimboarders.
Silvia "Steezy" Garavito is a professional female skimboarder for Victoria Skimboards as well as fitness and health enthusiast.
A hip pointer is a deep bruise or contusion caused by a direct hit or falling hard on your side (see: Fall with Style).
Your body has small sacs of fluid (bursa, or bursae for plural) in the joints which act as shock absorbers and cushions between bones and the surrounding soft tissue. Bursitis is when the sacs become irritated and swell up from getting hit, overuse of the joint and/or not warming-up prior to skimboarding.Muscle Strain: Groin, Hamstring, Flexor
The muscles around the hip and pelvis area can become strained when they are over used, pulled or stretched beyond their capacity, causing weakness, pain and spasm. The most common hip strains are groin pulls, hamstring and flexor strains.
Strains come in 1st, 2nd or 3rd degrees:
Recovery can range from a few days to a few months, depending on the damage.
Hip flexor strains are often caused by kicking and sprinting motions. Lack of flexibility, cold weather and/or an inadequate warm-up are also contributing factors.
A dislocated hip is a very common hip injury. The hip becomes dislocated when the thighbone slips out of its socket in the hip bone, often caused by a hard bail.
Hip fractures is a crack or break in one of the hip bones due to a hard impact.
Femoroacetabular Impingement (FAI)
Ya, say that three times fast!
Femoroacetabular impingement (FAI) is caused by too much friction in the hip joint. Damage occurs when the ball and socket of the joint rub too much, or in an unusual way. FAI is very common among high level athletes.
* Download and print your free copy of all these exercises and stretches at the end of this article.
Swimming is one of the best hip strengthening exercises to practice, especially if you have been injured, because of its non-impact, low-stress actions.
Swimming for 20 minutes on a regular basis can help to both tone and lengthen muscles and increase flexibility.
The video below offers some tips on proper swimming technique to improve hip issues for people who run a lot:
step the right foot to the outside of the right hand.
2. Bend the right knee so that the right thigh is parallel to the floor.
3. Turn the right toes out slightly.
4. Come down onto your elbows, putting a block underneath the elbows if necessary.
5. Keep the neck the natural extension of your spine, press the left heel away, and keep the hips square.
For more hip strengthening exercises and stretches specific for skimboarding, go to to:
Download and print your free copy of all these exercises here:Skim Training Workouts
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