Hip pain can linger throughout the day, making it hard to stay comfortable and active. You might feel pain while you’re standing up, walking, sitting down or even resting in bed. The pain can hold you back from working, playing sports and doing other everyday activities. It can stem from many causes, but osteoarthritis is the most common joint disorder in the U.S. and it frequently affects the hip.Â
At REPAIR SI, we understand how serious this issue can be. Our physical therapists have specific hip exercises they use to target painful, weak or stiff hips.
Learn 4 exercises used by physical therapists
This group of two strengthening exercises followed by two stretching exercises may help you build stability and increase your range of motion. You’ll need a yoga mat or another comfortable surface to lie and kneel on.
1. Leg raises
Rest on your right side with your legs straight and your hips and feet stacked on top of each other. Keep your bottom leg on the floor while raising your top leg, then lowering it slowly, using the muscles of your hips. Turn over to repeat the exercise with your other leg.
2. Fire hydrants
On hands and knees, lift one leg outward while keeping the knee bent and your hips even. Your knee should be bent at a 90-degree angle and parallel with your foot while you raise it, then lower it. Repeat the exercise and mirror it on your other side.
3. Butterfly stretches
Lie flat on your back with your knees bent and your feet flat, side by side. Turn your feet to touch sole-to-sole and allow your knees to open, dropping toward the floor on each side of you. Hold this position before raising your knees and pressing your feet flat to the floor.
4. Hip flexor stretches
Like you did for leg raises, lie on your right side with your hips and feet stacked on one another. Grab the ankle of the top leg in your right hand and pull your heel toward your glutes. Hold the stretch and repeat it as much as is comfortable, then switch sides.
For more physical therapy hip exercises, you can consult a physical therapist. A licensed physical therapist at REPAIR SI can guide you through additional hip exercises. We can also provide treatments for hip pain like shockwave therapy or laser therapy.
Contact our team today for more information about how we can help you recover from hip pain and upgrade the health of your hips or to schedule an initial evaluation.