Hip pain is a common problem that many people struggle to manage. It disrupts workouts, athletics, workdays and relaxation time. One source suggests that you may have a 25% chance of experiencing hip pain. If you’re reading this article about hip health, it’s likely that you are already dealing with hip pain and restricted movement. The physical therapists at REPAIR SI have a variety of exercises that may increase your hip mobility. We tailor our work to specific hip conditions and concerns.
Try these exercises for stiff hip joints
Before you begin any exercises, it’s important to speak with a doctor about any severe pain, injuries or other major concerns. Your hips may need rest or specialized treatment to prevent further pain or injury.
When you’re ready to try physical therapy exercises for hip joint pain, you might begin with these three, which only require a yoga mat to lie on and a wall or counter to balance against.
- Butterfly stretches
Lie on your back or sit with your knees bent, legs together and feet side-by-side. Allow your knees to open while you touch the soles of your feet together, then drop your knees toward the floor while keeping your feet together. Raise your knees to meet in front of you again while you flatten your feet.
- Lying hip rotations
Lie on your back with your knees bent and your feet flat on the mat or floor. Use your hands to lift one ankle and place it on top of the other knee. Rotate it gently in one direction. Switch legs and repeat the exercise.
- Standing leg swings
Stand with your hands on something that you can use for stability, like a wall or counter. Swing one leg forward and backward in a gentle, controlled manner. Repeat with the other leg. Next, step back slightly to make room, and sweep one leg in front of you from left to right. Switch legs and sweep from side to side again.
Build a hip pain recovery plan
For more hip joint pain physical therapy exercises, you can consult a professional trained in physical therapy. The team at REPAIR SI draws from extensive experience to provide hip joint pain physical therapy exercises. We can also address hip pain in other ways, including chiropractic care, cupping and dry needling treatments.
Contact our team today for more information about how we can support your hip pain reduction journey or to schedule an initial evaluation.