Hip pain can be caused by a variety of factors, including muscle strains and injuries, arthritis, and inflammatory illnesses. In the event that you experience hip agony, active recuperation activities can assist you with expanding your mobility and ease your uneasiness. Working with a physical therapist (PT) can assist you in determining which exercises are appropriate for you.
Loss of range of motion decreased strength and muscle activation around the hip joint, and pain that affects your ability to walk or run properly are all common symptoms of hip pain. Physical therapy exercises for hip pain relief will help you regain your strength and mobility so you can resume your regular activities. Hip pain and limitations can present themselves in a variety of ways. These may include the following:
- Pain in your groin
- Pain in the front of your hip
- Lateral hip pain
- Difficulty moving your hip and leg
- Walking, sprinting, or climbing stairs is difficult.
- When getting up from a sitting position, there is pain.
Exercises For Hip Pain Relief
Make an appointment with your doctor or physical therapist before beginning physical therapy exercises for hip pain. They can examine your condition and recommend the most appropriate activities for you.
Your hamstrings work to bend your knees and stretch your hips by attaching to the pelvis behind your hip. Tightness in this area might cause hip pain and hinder your ability to move normally. To stretch your hamstrings effectively, do the following:
- Lie on your back with both knees straight out in front of you.
- Place both hands behind your knee and bend one knee.
- Straighten your knee out completely while holding it behind your knee.
- For 60 seconds, keep your knees straight.
- For each side, repeat three times.
You should feel a tug behind your thigh while stretching your hamstrings. Stop stretching and see your physical therapist if you’re in pain.
Hip Flexor Stretch
Hip flexors are the muscles in the front of your hip and thigh that become stiff when you have osteoarthritis or sit for long periods of time at work. To stretch your hip flexors, do the following:
- One knee should be on the floor, and the other foot should be flat in front of you (as in a genuflected position).
- Tighten your abdominals and keep your shoulders and chest up high.
- Slide your body forward until you feel a tug in the front of your hip and thigh on the floor-knee.
- Hold the position for 60 seconds on each side, then switch sides.
If your knee hurts on the floor, put a little pillow underneath it to cushion it. You should feel a minor strain in your thigh; extreme pain indicates that you’ve stretched too far. Reduce the amount you slide forward in this situation, or stop stretching and consult your physical therapist.
Iliotibial Band Stretch
The iliotibial band is a thick fascia band that runs from the outside of your hip to the outside of your knee. It does not contract, but it adheres to contracting muscles. The iliotibial band can cause pain in the lateral hip. To extend your iliotibial band, do the following:
- Lay down on your side.
- On top, place the side that you want to stretch.
- For stability, keep your lower knee bent, then reach back and grip the ankle of your top leg, bending your knee. You should feel a tug in the front of your thigh (the quadriceps muscle).
- Gently rest the foot of your bottom leg on top of your upper knee while maintaining your knee bent. Pull your upper knee down towards the floor with your foot on top of your knee. Where the iliotibial band meets the knee joint on the side of your kneecap, you should sense a pulling feeling.
- Hold this position for 60 seconds before letting go. It would help if you did this stretch three times in total.
The piriformis muscle is a tiny, pear-shaped muscle located deep in the back of your hip. It is located near the sciatic nerve and becomes tight when the sciatic nerve is irritated, causing hip pain. To stretch your piriformis, do the following:
- Rests on your back with your feet level on the ground and your knees twisted.
- Cross one leg over the other’s bent knee, placing your ankle directly above your knee on your thigh.
- With your foot flat, place your hands under the thigh of your bent knee.
- Pull your thigh up to your sternum. A stretch should be felt in the back of your hip near the buttocks of the crossed on top foot.
- Repeat the stretch three times for a total of 60 seconds.
If your sciatic nerve is injured, this stretch may aggravate it, even more, resulting in leg pain or tingling. If that’s the case, ease up on the stretch. Consult your physical therapist if the discomfort or tingling persists.
Stretching for hip pain relief, Clear Lake, TX, can be done on a daily basis. Make an appointment with your physical therapist to check that you are stretching your hips properly.
Three to four times per week, conduct physical therapy resistance exercises for hip pain. The purpose of hip strengthening is to increase joint stability. This can help reduce pressure on nerves and ligaments while also improving hip mobility.