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Exercises for Alleviating Hip Pain

Home News & Videos Hip Conditions Exercises for Alleviating Hip Pain


Hip pain is a common symptom in people of all ages and walks of life, indicating a problem with the hip joint or the surrounding muscles, tendons, ligaments, or bones. The pain can be persistent or occasionally triggered by certain postures or movements.

Most cases of hip pain are caused by strain, sports injuries, or accidents. Pain in the hip may also stem from an underlying disease or structural condition.

Physical therapy treatment and exercise is usually one of the best treatment options for diverse types of hip issues, but everyone’s condition is different. That’s why JAG Physical Therapy tailors your hip treatment and rehabilitation solutions to your specific needs. Find your nearest location in New York, New Jersey, or Pennsylvania, schedule your appointment today, or read further to learn more about what you can do about hip pain in terms of your exercise routine.

What Are the Common Causes of Hip Pain?

Hip pain may be caused by one or a combination of several factors. Below are six common culprits of hip pain:

Hip Fracture

If you’ve suffered an accident such as a fall or an automobile collision and hurt your lower torso, you may have hip bone fractures, so you should see a physician to be evaluated. Hip fractures can be extremely painful and affect mobility unless properly treated. Bones become generally weak and brittle with age, making them more susceptible to fractures during a fall.

Arthritis

Arthritis refers to inflammation in one or more joints, which can cause pain, tenderness, and stiffness. There are many different types of arthritis, which may be linked to wear and tear on joint tissue, infections, and immune system disorders. In the hip joint, osteoarthritis (related to wear and tear) is the most common type, and this may be exacerbated in people whose hip bones are irregularly shaped.

Sports Hernia

Soft tissue injuries resulting in hernia are common in sports involving repetitive or explosive pelvic twists, such as soccer, hockey, and skiing. Pain from this condition usually arises from hip extension and radiates into the groin.

Bursitis

Bursitis is the inflammation of the small fluid-filled sacs (bursae) that cushion the soft tissues around joints against the bare bones. You may feel the effects of hip bursitis as a dull ache on the outside of the hip that worsens when walking, standing, or running.

Hip Labral Tear

The labrum is a type of cartilage found in hip and shoulder joints. A torn hip labrum will result in stiffness, clicking or locking sounds, and pain in the hip.

Tendinitis

Tendons are the tough cords that attach your muscles to bone. With tendinitis, or inflammation in a tendon, you may experience tenderness along a particular muscle in the thighs or hips and hip pain that worsens at night or when walking.

What Are Effective Exercises for Alleviating Hip Pain?

The following exercises can help relieve inflammatory, structural, or injury-related pain in your hip:

Hip Rotation

  1. Lie flat on your back with both arms spread out.
  2. Pull your knees toward your abdomen until both feet are flat on the floor.
  3. Rotate your knees to the left and your head to the right.
  4. Hold the pose for 10-15 seconds.
  5. Repeat in the opposite direction.

Ankle Grab

  1. Stand upright with your feet at shoulder width.
  2. Bend your right knee, then grab and pull your right foot until its heel touches your right buttock.
  3. Hold for a few seconds.
  4. Release the foot and gently return it to the starting position.
  5. Do the same with your left leg and repeat the grab 10-15 times.

Butterfly Stretch

  1. Sit on the floor with your knees bent so that the soles of your feet press against each other.
  2. Place one hand on each knee and gently push down as far as possible.
  3. Hold the pose for about 10 seconds and relax.
  4. Repeat 5-10 times.

Remember to maintain proper form when performing these exercises to maximize their effectiveness and reduce the risk of injury. Incorporate your preferred exercises into a regular workout routine in order to heal consistently.

How Can Hip Mobility Exercises Help Alleviate Pain?

Hip mobility exercises can reduce chronic pain by improving the strength, function, and flexibility of the muscles surrounding the hip bones. Plus, regularly stretching and exercising the hips reduces musculoskeletal fatigue, pain sensitivity, and pain-causing inflammation.

Here are six examples of hip mobility exercises that will not only relieve your hip pain but also increase your hips’ range of motion:

  • Hip extension
  • Knee lift
  • Leg swing
  • Hip abduction
  • Pigeon stretch
  • Glute bridge

When Should You Consult a Physical Therapist for Hip Pain?

Hip pain exercises alone might not be a lasting or effective remedy for your condition. Consult a physical therapist right away if your hip pain persists or:

  • The pain worsens.
  • Your hip joint becomes noticeably swollen, reddish, or physically deformed.
  • A fall or sports injury caused the pain.
  • You can’t put weight or pressure on the aching hip.
  • The hip makes a noise when you move.
  • The pain restricts everyday movements such as standing, lying down, sitting, walking, climbing stairs, jogging, etc.

Exercises for Lateral Hip Pain

Schedule an Appointment with JAG PT for Hip Pain Support

At JAG PT, our professional physical therapists will design a personalized treatment plan that addresses the root cause of your hip pain to ensure lasting relief. We treat the underlying problem, not just the pain. Book your appointment at your local JAG PT clinic in NY, NJ, or PA or contact us today for further inquiries.

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