Why Clam Shells Fail for Hip Pain: 6 Better Glute Med Exercises!
#chiropractic #chiropractor #clamshell #hippain
If you ever went to a medical practitioner for hip pain, it is extremely likely that you were given a clamshell exercise for your treatment. But it turns out, this can actually irritate the structures that are causing your hip pain as well as is a very poor exercise for targeting the glute medius muscle.
There are 2 reasons the clamshell can irritate your hip and make the pain worse.
1) The gluteal tendon is a very common source of hip pain, as you do the clamshell and raise your leg up, you irritate the tendon by causing compression and friction between the tendon and the bone (greater trochanter of the femur). And if there is two things irritated tendon don't like its friction and compression.
2) There are structure in the anterior hip that cause hip pain. And when you get into position to the clamshell you flexion and internal rotate the hip joint, which causes compression of the ball and socket, which causes more pain.
Lastly the clamshell is a very poor exercise of recruiting the glute medius muscle, which the most common reason for setting this exercise. 0-13% of MVC (maximum voluntary contraction). There are a lot of better options. Here they are from Level 1 to Level 3, with each level being more challenging,
Level 1 (21-40% of MVC of Glute Medius)
-Side-Lying Hip Abduction
-Forward Step-Up
-Lateral Lunge
Level 2 (41-60% of MVC of Glute Medius)
-Standing Hip Abduction
-Lateral Step-Up
Level 3(greater than 61% of MVC of Glute Medius)
-Side-Lying Hip Abduction w/ Internal Rotation
-Side-Lying Plank/Bridge
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