1. The Hip and Pelvis

2. Common Injuries Quadriceps contusions Bursitis Fracture
Myositis ossificans
Iliac crest contusions
Overuse injuries
Stress fractures
Bursitis
Fracture
Quadriceps and hip flexor strains
Hamstring strains
Adductor strains
Iliotibial band syndrome

3. Hip Injury Rehabilitation/Prevention
Often procedures used for rehabilitation can also be helpful in preventing injury.

4. Hip Flexor Stretching 1
With the leg to be stretched behind the other leg and rotated slightly outward, shift weight to the other leg. Posture is erect with hips thrust forward.

5. Hip Flexor Stretching 2
Kneel on a towel, then thrust forward with the hips, maintaining an erect posture.

6. Hamstring Stretching 1
The standing bench stretch is a good way to begin stretching the hamstrings.

7. Hamstring Stretching 2
Seated single-leg hamstring stretch

8. Hamstring Stretching 3
The seated single-leg hamstring stretch with the opposite leg dangling allows greater stretching.

9. Hamstring Stretching 4
Double-leg hamstring stretching is done with the toes pointed forward to isolate the hamstrings.

10. Hamstring Stretching 5
In the supine position, use a towel to slowly pull the leg back, stretching the hamstrings.

11. Hamstring Stretching 6
With this stretch, one leg is supported on a bench; athletes can gain additional mobility from this exercise. It is not advised for those with hamstring strains.

12. Adductor Muscle Stretching
In a seated position, pull the heels in as far as possible, then lean forward.

13. Iliotibial Band Stretching 1
Lean against a wall with the leg to be stretched crossed behind the other leg. Put as much stretch on the IT band as possible.

14. Iliotibial Band Stretching 2
Cross the leg to be stretched behind the other leg and stretch by pulling on the foot with the opposite hand.