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.
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.
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.
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.
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.
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 · Printed: 28/10/2026
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
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
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
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.
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
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
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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.