Hip pain can make everyday tasks feel like a challenge. Whether it is walking, sitting, or climbing stairs, hip discomfort can affect your ability to move freely. For many, hip pain stems from various causes, like hip bursitis, overuse, or muscular imbalances. Fortunately, targeted exercises can alleviate hip pain and restore strength and flexibility. Leading physical therapists recommend certain stretches and strengthening exercises to address these issues.
This article explores these exercises and explains how they can help relieve hip discomfort.
Exercises for Hip Pain Recommended by Top Physical Therapists
Making exercise a part of your routine is an excellent method for managing and reducing hip pain.
The following exercises are designed to address hip mobility and strengthen the surrounding muscles. However, always consult a physical therapist before starting any new exercise regimen to ensure that the exercises are safe and appropriate for your condition.
1. Hip Flexor Stretch
Tight hip flexors are a common cause of hip pain, and stretching these muscles can provide significant relief. This stretch improves flexibility while relieving tension in the hip flexors. Hip flexors are often tight in individuals who sit for extended periods.
Start in a lunge position, with your left foot in front and your right knee resting on the floor.
Gently press your hips forward until you feel a stretch in the front of your right hip.
Maintain the stretch for 25 seconds, then perform it on the opposite side. Repeat three times on each side.
2. Glute Bridges
Weak gluteal muscles contribute to hip pain by creating additional strain on your hip joint. A glute bridge is a simple strengthening exercise that targets these muscles. Glute bridges exercise your glutes, reduce strain on the hips, and improve overall stability.
Lie on your back. Bend your knees to about a 90-degree angle, and keep your feet flat on the floor. Press downward with your heels and lift your hips toward the ceiling while squeezing your glutes.
Hold this position for a few seconds before lowering your hips back to the ground. Perform 10-15 repetitions for 2-3 sets.
3. Clamshells
The clamshell exercise strengthens the hip abductors, which help stabilize the hip joint during movement. This exercise is especially effective for those experiencing outer hip pain or instability.
Begin by lying down on your side. Keep your legs together, and bend your knees at a 90-degree angle. Keep your feet together as you slowly lift your top knee while keeping your hips stable, then lower your knee down again.
Aim to perform 10-15 repetitions on each side for 2-3 sets.
4. Quadriceps Stretch
Stretching the quadriceps can alleviate tension in the front of the thighs and reduce strain on the hip joint. Regularly stretching the quadriceps can help improve hip flexibility and minimize discomfort.
Stand tall and hold onto a sturdy surface for balance, if needed. Bend one knee and bring your heel toward your glutes, holding your ankle with your hand.
Keep your knees close together as you gently pull your ankle toward your body. Maintain the stretch for 25 seconds before switching to the opposite side.
5. Hip Adductor Stretch
The inner thigh muscles, or hip adductors, often become stiff and contribute to hip pain. This exercise targets the inner thighs and promotes flexibility in the hip joint.
Sit on the floor and press the soles of your feet against each other with the soles of your feet together. Gently try to make your knees touch the floor to deepen the stretch, hold the stretch for 20-30 seconds, and repeat three times.
6. Standing Hip Abductions
Hip abductions strengthen the outer hip muscles, improving stability. This strengthening exercise can alleviate hip pain by promoting better alignment and stability.
Stand up straight. Slowly lift one leg out to the side without tilting your torso, then lower your leg back down with control. Perform 10 repetitions per side, and repeat three times.
7. Cat-Cow Stretch
Though primarily a spinal mobility exercise, it can also relieve tension in the hips and lower back. This gentle stretch promotes mobility and reduces stiffness in the lower back and hips.
Get down on your hands and knees while keeping your back straight. Inhale as you arch your back, lifting your head and tailbone toward the ceiling (cow position). Exhale as you round your back, tucking your chin to your chest and drawing your belly toward your spine (cat position).
Repeat the movement 8-10 times.
8. Foam Rolling for Hip Relief
Foam rolling is a self-massage technique that targets tight muscles and releases tension in the hip area. Foam rolling can alleviate discomfort, improve circulation, and promote recovery.
Sit on a foam roller and cross one ankle over the opposite knee. Roll back and forth along the outer hip and glutes to release tension, and spend about one to two minutes on each side.
When to Visit a Trusted Physical Therapist
If you are experiencing hip pain that does not resolve after a few days of rest, visit a physical therapist. Persistent discomfort, stiffness, or difficulty moving your hip are also signs to seek professional help.
Additionally, visit a therapist if you have had a recent injury or notice hip swelling or weakness. They can help identify the cause and create a personalized treatment plan for you.
Exercises for Hip Pain in Bismarck, ND
Regularly performing these exercises can help reduce hip pain and improve your mobility over time. However, if your hip pain persists or worsens, it may be time to consult a professional. At The Bone & Joint Center, we specialize in diagnosing and treating conditions that affect joint health.
If you experience hip pain, do not hesitate to call (800) 424-2663. You can also call (701) 946-7400 or (866) 900-8650 to learn more about our 11 locations across North Dakota. Alternatively, request a consultation through our website.
The top orthopedic physical therapist near you looks forward to serving you!
Sources:
https://my.clevelandclinic.org/health/body/24675-hip-joint
https://my.clevelandclinic.org/health/symptoms/21118-hip-pain
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848
