## ASIS avulsion: exercises by authorised stage Only in the late stage, after confirmed healing and clearance for movement, full weight bearing, stretching and strengthening. Do not use during the acute or protected phase; return to sprinting and sport is a separate decision. - ![Slide your heel](https://ortopediaevolutiva.com/clinical-print-figures/6de1b316443f015b.webp) #### 1. Slide your heel Lie on your back with your leg supported on the bed. Slide your heel towards your bottom, bending your hip and knee within a pain-free range; slowly return. Up to 10 slow repetitions, 3 non-consecutive days/week; rest 1 minute between exercises. Stop for pain at the avulsion site; absence of pain does not allow you to exceed the permitted movement range. - ![Glute bridge](https://ortopediaevolutiva.com/clinical-print-figures/4425f07c25374655.webp) #### 2. Two-leg bridge Lie on your back with knees bent and feet hip-width apart on the floor. Squeeze your buttocks and lift your pelvis to line up shoulders, hips and knees. Lower slowly without arching your back. 10 repetitions with a 3-second hold, once daily. Stop for pain at the front of the hip or in the groin. - ![Hip flexor stretch (gentle)](https://ortopediaevolutiva.com/clinical-print-figures/ebff4e8c5a88e0e6.webp) #### 3. Stretch the front of your hip Rest one knee on a cushion and place the other foot in front. Squeeze the back buttock and move your pelvis forwards a little, keeping your trunk upright. Move back and change sides; do not arch your back. Hold for 20 seconds twice on each side; release fully between holds. Once daily. Stop for pain at the avulsion site. - ![Single-leg glute bridge](https://ortopediaevolutiva.com/clinical-print-figures/4f168d9d616b6eaf.webp) #### 4. Bridge with one knee straight After a painless two-leg bridge and clearance for single-leg exercise. Lie on your back, knees bent and feet on the floor. Lift your hips slightly. Straighten one knee without tilting your pelvis; lower the foot, then your hips. Change legs. 5 repetitions on each side, on 3 non-consecutive days each week; rest for one minute. Stop for pain at the front of the hip. - ![Front plank (core)](https://ortopediaevolutiva.com/clinical-print-figures/ea398a9fd3d6a991.webp) #### 5. Forearm plank Rest your forearms and toes on the floor, with elbows under shoulders. Lift your body into a line from head to heels. Breathe without letting your pelvis sag, then put your knees down and relax. Hold for up to 20 seconds 3 times, on 3 non-consecutive days each week; rest for one minute. Stop for pain at the front of the hip or in the groin. Suitability depends on the individual medical assessment. Starting exercises without assessment can be dangerous. ### When to stop - Stop for sudden or increasing pain, swelling or difficulty moving; contact your clinician. - Fever, a hot/red joint, inability to bear weight, tingling, numbness or sudden weakness: urgent assessment; emergency care if severe. **Dott. Daniele Priano** · Paediatric orthopaedics [Exercise instructions and videos online](https://ortopediaevolutiva.com/en/parents-kids/exercises/pelvis-groin/asis-avulsion) · Printed: 28/10/2026 ![QR: exercise sheet and videos](https://ortopediaevolutiva.com/exercise-qr/en-bacino-inguine-distacco-sias.svg) - [Home](https://ortopediaevolutiva.com/en) - [Conditions](https://ortopediaevolutiva.com/en/conditions) - [ASIS avulsion: exercises by authorised stage](https://ortopediaevolutiva.com/en/conditions/asis-avulsion) - Exercises [Back to Pelvis & Groin](https://ortopediaevolutiva.com/en/parents-kids/exercises/pelvis-groin) # ASIS avulsion: exercises by authorised stage 5 exercises Print exercise sheet / PDF Share exercise sheet Only in the late stage, after confirmed healing and clearance for movement, full weight bearing, stretching and strengthening. Do not use during the acute or protected phase; return to sprinting and sport is a separate decision. ## Exercises - 1 #### Slide your heel ![Illustration: Slide your heel](https://ortopediaevolutiva.com/assets/149-heel-slides-v1-BQ8qKS4F.webp) Lie on your back with your leg supported on the bed. Slide your heel towards your bottom, bending your hip and knee within a pain-free range; slowly return. Stop for pain at the avulsion site; absence of pain does not allow you to exceed the permitted movement range. Up to 10 slow repetitions, 3 non-consecutive days/week; rest 1 minute between exercises. - 2 #### Two-leg bridge ![Illustration: Two-leg bridge](https://ortopediaevolutiva.com/assets/168-ponte-glutei-v1-dSZhOjbI.webp) Lie on your back with knees bent and feet hip-width apart on the floor. Squeeze your buttocks and lift your pelvis to line up shoulders, hips and knees. Lower slowly without arching your back. Stop for pain at the front of the hip or in the groin. 10 repetitions with a 3-second hold, once daily. Glute bridge Press Play to watch the movement. The video shows the movement. Follow the dose and precautions on this sheet. - 3 #### Stretch the front of your hip ![Illustration: Stretch the front of your hip](https://ortopediaevolutiva.com/assets/201-stretch-ileopsoas-v1-GJWHvNEJ.webp) Rest one knee on a cushion and place the other foot in front. Squeeze the back buttock and move your pelvis forwards a little, keeping your trunk upright. Move back and change sides; do not arch your back. Stop for pain at the avulsion site. Hold for 20 seconds twice on each side; release fully between holds. Once daily. - 4 #### Bridge with one knee straight After a painless two-leg bridge and clearance for single-leg exercise. ![Illustration: Bridge with one knee straight](https://ortopediaevolutiva.com/assets/109-single-leg-bridge-v1-CKLqpDZG.webp) Lie on your back, knees bent and feet on the floor. Lift your hips slightly. Straighten one knee without tilting your pelvis; lower the foot, then your hips. Change legs. Stop for pain at the front of the hip. 5 repetitions on each side, on 3 non-consecutive days each week; rest for one minute. - 5 #### Forearm plank ![Illustration: Forearm plank](https://ortopediaevolutiva.com/assets/166-plank-frontale-v1-XiOW-3I5.webp) Rest your forearms and toes on the floor, with elbows under shoulders. Lift your body into a line from head to heels. Breathe without letting your pelvis sag, then put your knees down and relax. Stop for pain at the front of the hip or in the groin. Hold for up to 20 seconds 3 times, on 3 non-consecutive days each week; rest for one minute. Front forearm plank Press Play to watch the movement. The video shows the movement. Follow the dose and precautions on this sheet. ## Exercise sheet The complete sheet is ready to print. For a shorter copy, select the activities to include. Customise the printed copy Slide your heel Two-leg bridge Stretch the front of your hip Bridge with one knee straight Forearm plank 0 of 5 exercise cards included Select at least one item for a customised copy. Print exercise sheet / PDF Print selected exercises / PDF Clear selection The full web page remains available. Your selection is not saved or shared. For children, an adult stays nearby. Use a clear surface, a stable support and secure band anchors; avoid small objects that could be swallowed. ## When to stop Stop exercising and contact your clinician for: - Acute or sudden pain during exercise - Significant swelling after exercises - Pain that progressively worsens over days - Fever or general malaise - Difficulty walking or using the limb after exercises - Any neurological symptoms (tingling, numbness, sudden weakness) - A red or hot joint, or inability to bear weight: seek prompt assessment; use emergency care if severe. Suitability depends on the individual medical assessment. Starting exercises without assessment can be dangerous. Sources - [RCH — Pelvic Avulsion Injuries, ED](https://www.rch.org.au/clinicalguide/guideline_index/fractures/Pelvic_Avulsion_Injuries_%E2%80%93_Emergency_Department/) - [NHS Norfolk — Movement Activities & Exercises](https://www.justonenorfolk.nhs.uk/occupational-therapy-for-parents-carers/movement-activities-exercises/) - [NHFT — Children’s Physiotherapy, Posture](https://www.nhft.nhs.uk/childrens-physio) - [AAOS — Spine Conditioning Program](https://www.orthoinfo.org/recovery/spine-conditioning-program/) - [NHS Inform — Exercises for thigh problems](https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/leg-and-foot-problems-and-conditions/exercises-for-thigh-problems/) [Condition information](https://ortopediaevolutiva.com/en/conditions/asis-avulsion)[Book a visit](https://ortopediaevolutiva.com/en/locations#prenota) [Previous Pubalgia / groin pain](https://ortopediaevolutiva.com/en/parents-kids/exercises/pelvis-groin/pubalgia)[Next AIIS avulsion: exercises by authorised stage](https://ortopediaevolutiva.com/en/parents-kids/exercises/pelvis-groin/aiis-avulsion) --- Canonical: https://ortopediaevolutiva.com/en/parents-kids/exercises/pelvis-groin/asis-avulsion Le informazioni cliniche sono divulgative e non sostituiscono una valutazione medica diretta.