Putting in the Work
So what should Gibson have done this summer to make sure he can be the workhorse?
For hip abductors, a patient should use things such as a slide board. A board that mimics ice and causes him/her to push from a block on each side back and forth. This can be done with a weighted vest to mimic what his pads would be like on the ice. Also using resistance bands placed right above the knees. Then getting into a squat position and shuffling/stepping laterally.
This causes the leading leg to use the abductors to move the band. The elastic quality of the band forces you to use the abductors on the other leg to control the band so it doesn’t snap back in. This can be done by holding a weight also to increase the intensity.
Lastly while laying on the side and putting weight on the leg, right above the knee, and lifting up with increasing weights would also be a good exercise. All of these are high-intensity exercises and most of them are also sport specific. As an athlete, it is important that to train for the specific sport. While Gibson can’t be on the ice at all times, he can mimic it. The more his workout movements mimic his hockey movements the better off he will be.
As far as stretching goes, there are some simple ways to stretch hip adductors. Something to the effect of sitting and putting the soles of the feet together. Then trying to get the heels as close to their body as possible.
It can also start by laying on the stomach bringing both legs up into an army crawl position and holding there. Lastly sitting with legs out wide and attempting to reach the hand to the toes. All of these stretches should be done three times on each leg and held for 30-60 seconds. They should be done on a daily basis which contributes to an overall better workout for patients.
There are different schools of thought on stretching and its benefits. But stretching is needed to decrease injury risk and especially for someone like a patient dealing with these injuries. It’s clear this is the source of the injury and it needs the most attention. Along with stretches things like massage as well as heat and ice modalities can go a long way in decreasing injury risk and making the musculature overall stronger.