Exercises for Hip Pain Relief: Stretch and Strengthen 7 ways

Sharp pain in the hips can cause discomfort and make us stay on the couch all day. Hip pain can seriously interfere with our day-to-day activities, causing limited movements and frustrations. If left untreated, the pain can lead to other problems making the condition worse.

Hip pain can result from various causes including muscle strain, injuries, and arthritis. But all these causes respond well to physical therapy, an effective method for promoting hip pain relief. Physical therapists can locate the exact source of your hip pain and provide the appropriate exercises and stretches to relieve pain and strengthen the hip muscles, preventing future episodes of pain.

Some common causes of hip pain are:

• Arthritis- Osteoarthritis and rheumatoid arthritis, the most common causes of hip pain, leads to inflammation of the hip joint and the breakdown of the cartilage that cushions the hip bones. The symptoms include pain, stiffness, and reduced range of motion in the hip.
  

• Fractures- As people age, the bones become weaker, making them more susceptible to break during a fall or trauma.
  

• Muscle Strain- Repetitive movements or activities increase strain on the muscles, tendons, and ligaments that support the hips, causing inflammation and pain.
  

• Hip Bursitis- An inflammation of the bursa, fluid-filled sac found between tissues such as bone, muscles, and tendons, leading to hip pain.
  

Below we have listed some effective hip stretches and strengthening exercises that help stabilize the hip muscles and promote hip pain relief Thornton CO.

1. External Hip Rotation

An external hip rotation stretches the muscles around the hip joint, reduces stiffness, and improves joint mobility. To perform this stretch, sit on the floor with both legs extended and bend them at the knees by pressing the soles of the feet together. Push both knees gently down toward the floor by applying pressure until a stretch is felt. Hold to this stretch for ten seconds, relax, and perform ten repetitions.

2. Double Hip Rotation

This stretch helps your hips move and reduces stiffness, thus improving the range of motion of hips. To perform this stretch, lie on your back and bend the knees, bringing them toward the body. Now rotate the knees slowly to one side until it touches the floor, turning the head to the other side and keeping the shoulders against the floor. Hold to this stretch for 30 seconds and slowly return to the starting position. Now repeat with the opposite side.

3. Knee Lift

Knee lifts help with better alignment and posture, improve balance, and promote hip pain relief Thornton CO. To perform this stretch, lie on the floor and extend both legs. Pull the right knee up toward the chest while keeping the left leg straight and placing both hands on top of the knee to help pull it in toward the chest. Hold to this stretch for ten seconds and gently lower the leg back toward the floor. Do ten repetitions with each knee.

4. Hip Flexion

This exercise strengthens the hip muscles to support the hip joint better, helping with hip pain relief Thornton CO. To perform hip flexions, stand straight and extend one arm to hold on to a wall or a chair for support. Keeping one leg straight, raise the other knee to the hip level as far as you can. Hold this position for a second, repeat with the opposite knee, and do ten repetitions.

5. Hip Extension

Hip extension exercise strengthens the glutes and hamstring muscles for perfect everyday movements and prevents injuries by providing them stability. To perform this exercise, stand straight and hold on to a chair or table for support. Lift one leg backward as far as possible without bending the knee while keeping the other leg straight. Hold this position for five seconds and do ten repetitions on each leg.

6. Hip Abduction

Hip abduction exercise provides better muscle activation and performance and helps with hip pain relief Thornton CO. To perform this exercise, stand straight and extend the left arm to hold on to a wall or a chair for support. Lift the right leg out to the right side while keeping the left leg straight and without rotating the hips. Hold the position for five seconds, return the leg to the starting position slowly, and do ten repetitions on one leg and then the other leg.

7. Mini Squats

Mini squats strengthen the hip and knee muscles, protect them, and decrease pain. To perform this exercise, stand straight with the feet shoulder-width apart. Lower the body gently by bending the knees while keeping the back straight and feet flat on the ground. Hold this position for a few seconds, straighten the legs slowly, and return to the starting position. Do ten repetitions.

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