Hip pain can be the result of an old injury, arthritis, or simply years of accumulated stress and tension in the hips. It can be hard to find relief from hip pain, but the exercises we'll review today can potentially help speed the healing process, improve mobility and flexibility, and reduce overall discomfort.
Consider starting with exercises that can stretch your hip muscles to help reduce stiffness and improve hip mobility. Try these stretches once your muscles are warm, like after a shower or a bath. Most importantly, remember to always consult with your physician before starting any new exercise regimen.
Stretch 1: Seated Hip Flexor Stretch
-
Sit on the edge of a chair with your feet flat on the floor and your knees bent at a 90-degree angle.
-
Place your hand on your hips and keep your back straight and tall.
-
Take a deep breath in, and as you exhale, slowly slide your right foot back, so that the foot is underneath the chair and back behind your body. Your right leg should be in the shape of an L, with the right toe on the ground.
-
Feel the stretch through the front of your right hip.
-
Hold for 30 seconds, breathing deeply and focusing on relaxing your muscles.
-
Slowly release the stretch and slide your right foot back to the starting position.
-
Repeat the stretch on the other side, sliding your left foot back.
Stretch 2: External Hip Rotation
-
Sit on the floor, and bend your knees so that the soles of your feet come together.
-
Place a hand on top of each knee and gently press your knees open and towards the floor. Gradually press and hold until there is a stretch, there should not be pain.
-
Hold the stretch for 30 seconds, and then relax. Repeat at least 3 times.
Considering trying the below exercises to help build the muscles around the hip joint which may provide some pain relief.
Exercise 1: Hip Flexions
-
Stand up straight and place your right hand on a chair, table, or rail for support.
-
Raise your right knee up slowly to be level with your hip (or as high as comfortable), while keeping your left leg straight.
-
Hold at the top for five seconds and gradually return your right foot to the ground.
-
Repeat 5-10 times on the right leg before switching to the left leg.
Exercise 2: Hip Abductors
-
Standing upright with your feet together, extend your left arm out and hold onto a chair, table, or rail for support.
-
Gradually raise your right leg out to your right side. Be careful not to rotate your hips forward.
-
Hold the right leg up for 5 seconds before returning to the starting position.
-
Repeat 5-10 times on the right leg before switching to the left leg.
Exercise 3: Leg Extensions
-
Standing upright with your feet hip-width apart.
-
Extend your arms out in front and hold onto something stable such as a chair, table, or rail.
-
Gradually raise your right leg straight behind you without bending your knee and only going as high as is comfortable. Hold the right leg up while squeezing your glutes for 5 seconds before returning to the starting position.
-
Repeat 5-10 times on the right leg before switching to the left leg.
It's not unusual to feel hip pain, especially if you sit for long periods throughout the day. A little bit of stretching and strength training may help to alleviate hip pain if it's a persistent problem. Remember to consult your physician before starting any new exercise regimen and to also discuss any pain you experience with them as well.