Imani Coleman, Clinical Direct at JAG Physical Therapy, goes over and demonstrates exercises to help alleviate lateral hip pain:
Sideline Hip Abduction: Helps to strengthen the muscles on the lateral side of your hip. Lay on your non-effected side, bend your bottom knee, straighten your top leg and raise it up and down. Aim to do three sets of ten reps.
Side Plank with Hip Abduction: Lay on your side, put your knees back, raise yours hip of the floor, and raise your knees up to the ceiling and then back down. Aim to do three sets of ten reps.
Lateral Band Walks: Step into the band and keep tension on it with a slight bend in your knees and walk sideways without dragging your feet. Aim to do three reps with this exercise.
Blaze Pods (Hip Clocks): Stand on your outside foot with a slight bend in your knee and tap each pod as they light up. To make this exercise more difficult, you can add a band around your ankles.
