Are your daily activities significantly impacted by your hip pain? Did you know that you can reduce pain and discomfort while improving your hip mobility by incorporating specific exercises into your daily routine?
Before starting any exercises for your hip pain, consult your physical therapist for an in-depth assessment and follow your treatment protocol.
What is Hip Pain?
Your hip joint is a ball-and-socket joint made up of a femoral head and a cup-shaped socket in the pelvis. It is considered one of the largest joints in your body, used to move, support your weight, and provide balance.
Hip pain is defined as the pain or discomfort experienced in or around your hip joint.
Causes
Hip pain can occur due to various reasons, such as:
Hip arthritis
Bursitis
Tendinitis
Trauma or injury (fractures, falls, accidents, or sports injuries)
Muscular strain
Acetabular impingement
Recovery Options and Exercises
For acute cases, you can treat your hip pain at home using the RICE protocol:
Rest: To prevent aggravating the injury, stop the physical activity causing the pain.
Ice: For the first day following the injury, apply an ice pack for 10 to 15 minutes every hour. After the first day, use ice every three to four hours.
Compression: Compression reduces swelling and limits blood flow to your injured hip.
Elevation: Elevate your hips and lower body above heart level by placing cushions or pillows under your legs.
If the pain persists after following the RICE protocol, consult a physician and undergo necessary investigations.
Most patients with hip pain won't require surgery. However, if the pain is severe and no other therapies have worked, your doctor might recommend it. Surgery may also be needed to fix a hip fracture or address other structural problems.
Exercises for Hip Pain Relief
Before starting any of the exercises below, individuals who have recently undergone hip replacement surgery should consult their physician or physical therapist.
Hip Flexor Stretch
This stretch reduces tension in the hip flexor muscles, especially beneficial for those who sit for extended periods.
Kneel on one knee with the other foot in front, forming a 90-degree angle at both knees.
Gently push your hips forward until you feel a stretch in the front of your hip.
Hold for 15–30 seconds and repeat 2–3 times daily.
Alternate position: Lie on a flat surface with one leg dangling off the side of the bed. Bend your dangling knee back as much as you can. Simultaneously, pull the opposite knee toward your chest for a deeper stretch. Repeat on the other side.
Hip Rotations (Seated)
This exercise improves hip mobility and flexibility.
Sit or stand with feet shoulder-width apart.
Lift one foot and rotate the leg inward and outward from the hip joint.
Perform 5–10 repetitions on each side.
Hip Flexion, Abduction, and Extension
These movements enhance overall hip mobility.
Stand upright with a chair by your side for support.
For flexion, lift one knee toward your chest and lower it back down. Repeat 10 times.
For abduction, move one leg sideways away from your body and return to the starting position. Repeat 10 times.
For extension, move one leg backward away from your body and return to the starting position. Repeat 10 times.
Clamshells
This exercise targets your hip abductors, providing stability and reducing pain.
Lie on one side with your hips and knees bent at a 45-degree angle.
Keep your feet together and align your body in one line.
Lift the top knee as high as possible without rotating your pelvis.
Perform 5–10 repetitions on each side.
Bridging
This strengthens the gluteal muscles and provides hip stability.
Lie on your back with your knees bent and feet flat on the floor.
Engage your core and lift your hips by squeezing your glutes.
Hold for 5 seconds, then lower your hips back down.
Perform 5–10 repetitions.
Other Recovery Options in Physical Therapy
Manual Therapy: Techniques like massage and joint mobilizations (e.g., Maitland or McKenzie techniques) help reduce pain and improve overall joint mobility.
Electrotherapy: Electrical stimulation using TENS or IFT machines aids in muscle stimulation and pain reduction.
Activity Modification: Adjust daily activities to avoid movements that worsen your pain.
It’s important to consult a physical therapist to develop a personalized exercise and recovery plan tailored to your specific condition. They can guide you through proper techniques and ensure exercises are performed safely.
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