6 targeted physical therapy exercises to ease hip joint pain and build strength

Hip pain can make everyday movements, like walking, climbing stairs or even sitting, feel uncomfortable and frustrating. Whether your pain is caused by arthritis, overuse or an old injury, stiffness and weakness in the hip area can limit your mobility over time. The good news is that physical therapy offers a safe, effective way to ease pain, restore motion and strengthen the muscles that support your hips. With the right guidance and consistency, targeted exercises can help you move more freely and confidently again. 

Physical therapy exercises to help heal your hip 

A physical therapy program for hip pain is customized just for you, but it will always focus on improving mobility, strength and stability. Here are some common exercises your therapist may use to help you find relief: 

• Hip flexor stretches

Tight hip flexors can pull on the pelvis, contributing to pain and stiffness. Kneel on one knee and gently shift your weight forward until you feel a stretch in the front of your hip. Hold for several moments; then switch sides. 

• Glute bridges

This exercise strengthens your glutes and hamstrings, which help stabilize your hips. Lie on your back with your knees bent, feet flat on the floor. Lift your hips up toward the ceiling, squeezing your glutes; then hold for a few moments and lower slowly.

• Clamshells

Weak hip stabilizers can lead to imbalance and pain. Lie on your side with your knees bent and feet together. Keeping your feet touching, lift your top knee while keeping your hips steady. Repeat on both sides to help build strength and control. 

• Standing leg lifts

Stand tall, hold on to a chair or wall for balance, and slowly lift one leg out to the side. Keep your movements controlled to engage your hip muscles fully. This exercise strengthens the outer hips and improves stability. 

• Seated figure-four stretches

Sit in a chair, cross one ankle over the opposite knee and gently press down on the raised leg. You should feel a light stretch in your outer hip and glute area. This move can help relieve tension that can contribute to joint pain. 

• Step-ups

Using a sturdy step or low platform, step up and down in a controlled motion. This simple but effective exercise builds hip and leg strength while improving balance and coordination. 

Your physical therapist will help ensure that you do every exercise correctly and only progress the difficulty when you’re ready. Our goal is to work with your body for lasting relief. 

Find your way to easier movement with REPAIR SI

Hip pain is frustrating, but recovery is possible. Physical therapy offers effective, proven treatment that focuses on rebuilding strength and function, letting you get back to your life without the constant distraction of pain. At REPAIR SI, our empathetic team of professionals is dedicated to helping you understand your body and regain your mobility. We provide person-first care focused on lasting results. Let us help you take the next step toward a life with less pain. 

Contact our team today for more information or to schedule an initial appointment.