Hip pain can significantly interfere with even the simplest of daily activities, like putting on your shoes or climbing the stairs. Hip pain has many causes, including hip bone fractures, tears in the hip socket lining (labrum) and muscle strains.
If you’re experiencing any of these challenges, you’re not alone. Approximately 10% of the adult population has hip pain, and many of them face the same day-to-day struggles as you. Fortunately, physical therapy may be able to reduce your pain, helping you perform your daily tasks with greater ease.
In this article, we discuss four hip physical therapy exercises that may improve your pain and mobility. Under the guidance of an experienced physical therapist, you can perform these with greater confidence and a reduced risk of injury. Your physical therapist may provide other recommendations on exercises and treatments to help alleviate your hip pain.
1. Butterfly stretch
Sit on the floor with the soles of your feet pressed together in front of you with your knees bent at your sides. Gently press your knees toward the floor to give your hips and inner thighs a good stretch. Generally, beginners can hold this stretch for 15-30 seconds and do three stretches, but check with your provider to make sure that’s an appropriate goal before beginning this exercise. Stop if you feel sharp pain, and move only within a comfortable range of motion.
2. Squats
Stand with your feet shoulder-width apart and then, slowly lower your body as though you’re about to sit in a chair, keeping your chest lifted on your way down. Stop when your knees are at a 90-degree angle, and then slowly return to standing. Usually, 2-3 sets of 10-15 squats is a good place to start, but check with a healthcare professional before you begin.
3. Side leg raises
Lie on one side with your legs stacked on the floor. Lift your top leg slowly to about a 45-degree angle. Then, lower it back down. Typically, 2-3 sets of 10-15 repetitions for each leg is a good starting point.
4. Glute bridges
Lie on your back with your feet flat on the floor, shoulder-width apart. Press through your heels and slowly raise your hips toward the ceiling. Squeeze your glutes at the top and then lower your hips slowly back onto the floor. Generally, 3-4 sets of 10-12 repetitions is a reasonable starting point.
Ease your hip pain with expert support at REPAIR SI
With guidance from a physical therapist, stretching and strengthening exercises may help ease hip pain. When you work with a physical therapist, you’ll be able to find out if these exercises are the best treatment for you and explore additional options that can help maximize your results.
At REPAIR SI, our physical therapists are here to walk you through exercises that are safe and effective on your path to recovery. Ready to find expert PT support for your hip pain?
Contact our team today for more information or to schedule an initial appointment.