Living with hip joint pain can be frustrating. It can affect your ability to sit, stand, walk or run. Everyday movements like taking the stairs or getting in and out of the car can become difficult. If untreated, hip pain may persist or worsen over time. To prevent this and learn ways to manage discomfort, reach out to a physical therapist today.
Hip pain can stem from muscle strains or imbalances, as well as conditions like osteoarthritis, bursitis or a labral tear.
Physical therapy can help reduce inflammation through specific exercises and stretches to strengthen and stabilize your hips. Your therapist will create a personalized plan with gentle movements and guidance to help you return to your normal activities.
6 expert-approved exercises to ease hip joint pain
Your physical therapist will let you know how many repetitions to do for each exercise.
- Butterfly stretch
Sit on the floor with your back straight and the soles of your feet together. Hold your feet and gently press your knees toward the floor with your elbows. Hold for 20 seconds; then relax.
- Glute bridge
Lie on your back with knees bent and feet hip width apart. Keep your arms at your sides, palms down. Lift your hips until your body forms a straight line from shoulders to knees. Hold for two seconds; then lower.
- Clamshells
Lie on your side with your knees bent at 90 degrees. Keeping your feet together, lift your top knee while keeping your hips steady. Pause; then lower. Repeat as directed by your physical therapist before switching to the other side.
- Seated hip stretch
Sit on a chair with your feet flat. Place your right ankle on your left knee and lean forward at your hips. Hold for 20 seconds; then switch sides.
- Side leg raise
Lie on your side with legs stacked. Lift your top leg until you feel a light stretch; then lower slowly.
- Hip hinge
Stand with your feet hip width apart and knees slightly bent. Push your hips back (as if closing a door with your buttocks) while keeping your spine straight. Lean forward until you feel a light stretch; then return to standing.
Find effective treatment for hip pain with REPAIR SI
At REPAIR SI, your first appointment will include a full-body functional movement assessment to assess hip mobility, strength and posture. From there, your physical therapist will work with you to create a treatment plan with targeted exercises to support your muscles and improve joint mobility.
Hip joint pain can limit your movement, your workouts, your quality of life — but with the right exercises and physical therapy guidance, you can ease the pain and improve hip function. Contact our team today for more information or to schedule an initial appointment.