Fitness
Hip CARs Injury Prevention Protocol
Hip CARs injury prevention protocol is a daily slow-circle routine that maintains hip range and control before heavy squats and runs—pain-free arcs beat aggressive stretching for joint hygiene.
Hip CARs injury prevention protocol uses slow controlled articular rotations—flexion, extension, abduction, and internal-external rotation—before squats, runs, and desk-heavy days to keep hip joints moving under tension without momentum. Five circles each direction per leg, pain-free arcs only, teaches the nervous system to own range before load arrives.
Morning CARs on rest days maintain tissue without fatigue. Pair with strength work; CARs do not replace hip thrusts or split squats.
Common questions
-
How often should I do hip CARs for injury prevention?
Daily or before every lower-body session works for most adults—five slow circles each direction per leg takes under three minutes and stays low fatigue.
Related terms
Put Hip CARs Injury Prevention Protocol into practice
Ohga connects nutrition, fitness, focus, and habits with an AI copilot that learns your patterns. Join the waitlist for early access.